Main – CrossFit

Warm-up

Monster walk band series

10 Goblet Squats w/band

10 Heavy swings [Fire Glutes Hard!]

10 Push ups

10 Ring Rows

10 HSPU

Weightlifting

A): Front Squat (65/75/85%x2+; E2M )

B): Weighted Dips (3×3 @ a 3-4RM int.; 1×3+ @ BW or Lighter Int.; )

First 3 sets, choose a weight or bands that would be a 3-4rm [in other words, heavier than last week]. Last set, go to BW or a little more band, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!

Metcon

C): Metcon (3 Rounds for reps)

Tabata Squats

Tabata Mountain Climbers

Tabata Ring Rows

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12