AM Session

A) 4 Min AD, 2×3 Min AD, 3×2 Min AD, 4×1 Min AD, 5×30 sec AD, 85-90%, Rest 1:1

RPM should increase as the time domain decreases – output should get better

B)  Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.

PM Session

A1) 10-12 Standing DB Press, Moderate, 5 Sets, 1 Min Rest

A2) AMRAP Strict C2B, 5 Sets, 1 Min Rest

B1) 10-12 PP, Moderate, 5 Sets, 1 Min Rest

B2) 2 Legless Rope Climb + 1 Rope Climb, 5 Sets, 1 Min Rest

C) Partner WOD

10 Rounds/Person, Rest 1:1

10 Cal AD

7/10 D Ball over shoulder, 40#

10 WL w/ D-Ball

10 GHD Sit-Ups

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