MONDAY 10-12-15

Warm-up: Agility 15min


12min EMOM
(follow with 5min rest/set-up)

  • Form: Metcon (2 Rounds for weight)

EMOM: 12min
1st: 10 Ring Row
2nd: 10 Push Press
3rd: 120m run


  • C / I: Metcon (2 Rounds for weight)

EMOM: 12min
1st: 10 Pull-ups (Rx+ C2B)
2nd: 10 FS/SOH
3rd: 200m run


Accessory Lifts

  • All: Metcon (2 Rounds for time)

Perform 1 Deadlift and hold lockout as long as possible

Rest Approx 1min

Hold top of Push-up as long as possible

For the Deadlift: Form about 60% 1RM / Consistency (185/135) Intensity (225/155)

This will need to be done on a running clock because people will finish Deadlift at different times.  Start as close to 60s later as possible on a number easy to calculate your hold.