Conditioning

On 1min x 20mins

15/12 Cal Row
15/12 Cal Bike
CFO Class: MetCon

3 rounds for total reps of:

1 minute of Power cleans
1 minute of Bike
1 minute of Push press
1 minute of Rowing
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

First Workout of our Deload week. With the score being the total amount of repetitions today, we can take a few things into account. Don’t feel like these sets have to be unbroken on the barbell. 1 or 2 short breaks within the minute keep things moving is better than getting a few extra reps here and getting gassed is taking the extra break, ramping things up on the bike and having that push on the rower to finish out the round before a minute of rest.
Gymnastics MetCon

For time:
20 Burpees
20 Chest to bar pull-ups
20 Burpees
20 Pull-ups
Midline Accessory

5 sets
1min Sandbag bearhug
12 GHD sit-ups