CFO Class: MetCon

2 rounds for time of:

45 Wallballs 20/14lbs
30 Chest to bar pull-ups
20 Cal Machine
10 Single Arm Dumbbell Push Press 75/50 lbs

A classic cat and mouse MetCon, it will be tempting for high intensities in certain movements, imediately followed by movements where we need to have control and sustainable efforts. Best practice is to step on the gas but not to get sucked in, letting off the gas a little bit towards approaching the next movement. Athletes might be able to sustain a high flying intensity for one round, but two is a lot to ask for this. If we pace this one more correctly, the closer our second round looks to our first.
Post chain Accessory

4 sets
12/12 single leg glute bridges
12 Hip extensions
Conditioning

10 min Bike
*On 45s:
3 burpees
Strength

3 sets
5 Thrusters
100ft sandbag bear hug 150/100lbs
Midline Accessory

5 x 10 weighted GHD sit-ups