MetCon

15-12-9 reps for time of:

Sandbag over shoulder
48/40″ Burpee Box up and over

Sprint this and have fun.
CFO Class: MetCon

As many rounds as possible in 22mins of

9/7 Cal Machine
15 Push-ups
21 Kettlebell swings 1.5/1p

Today’s rep scheme is set up for us to push the pace. Even though we see 22 mins on the board, all three movements are so different from one another, that athletes should expect certain energy systems to get breaks at certain times while we are working. Hitting a different machine each round will allow us to push the pace as well. The machines should tax us fairly significantly metabolically and in the legs, but we can afford to push here because we should be able to get our breath and legs back a little bit during the push-ups. Lastly we have the posterior chain dominant kettlebell swings where we are looking for athletes to go at a pace that allows for a controlled heart rate so we can hit the machines with intensity each round.

Gymnastics Strength

7 unbroken sets
3 weighted strict pull-ups
5 strict pull-ups
7 kipping pull-ups

*Adjust the reps as needed. No butterfly.
Shoulder Accessory

5 x 8/8 Tall half kneeling landmine press
Power

4 x 100m Sled pull @ light