Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 left side shuffle down + 1/2 right shuffle
HSHold
Strength / Skill
OHS
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)
Metcon
6 Intervals
2 minutes on/1 minute off
Alternate between A & B
A) 2 MIN. AMRAP:
10/7 Cal Row
12 K2E
Max OHS(95/65)
B) 2 MIN. AMRAP:
7/5 cal bike
10 Box Jumps
Max Weighted sit ups
RX+ (135/95)
