10/1 open cycle

Unrated – Level 3

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Warm-up

400m run

10 Bb front rack lunges

400m Row

200m run

10 Bb front rack walking lunges

200m Row

Mobility

Couch

Back rack front squat hold

Performance

Clean (3 Pos Squat clean 70-80%, 5 sets every 2:00)

High hang

Hang

Floor

Fitness

Front Squat (5-3-1-1-1-1-1 )

Start at 65% for 5

Set 2 will be 3 reps, increase by how you feel etc

Metcon

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

12 Shoulder to OH 155/105lbs

Run 300m

6 ring muscle ups

Run 300m

Metcon

Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

12 Shoulder to OH 135/95

Run 300m

6 Strict pull ups

6 push ups

Run 300m