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Components

Metcon

Back Squat

Monday

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES
:30 @ RUN EZ
:20 @ RUN MOD
:10 @ RUN HARD

(No Measure)

Metcon (Calories)

10 SETS
1:00 @ Max Cals
2:00 @ EZ Pedal

(Score is Cals)

B. 60:00 GPP

Warm-up

3 ROUNDS
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
5 Inchworms
10 Med Ball Hang Cleans (Squat or Power)
:30 Plank Hold

Workout

Metcon (Time)

5 ROUNDS FOR TIME
500m Row
12 Hang Squat Cleans (135/95)|(95/65)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS
15 Rower Pike-Ups
30 Russian Twists

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 ROUNDS
10/10 Front Foot Elevated DB Split Squats*
20 Jumping Air Squats

(Score is Load)

Back Squat (10x1)

Back Squat

10 SETS
1 Back Squat (12x1)

(Score is Load)

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