Functional Fitness

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C/D are similar pieces focusing on similar movement patterns albeit in different time domains.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

8 min EMOM
5 touch and go deadlift

B. Accessory

Weighted pullup 3x8
BB good morning 3x12
Kneeling banded paloff press 3x20 ea side

C. Metcon

12 AMRAP
8 deadlift (225/155)
16 DB goblet squat (50/35)
24 alternating DB Snatch (50/35)

D. Interval

20 min AMRAP, rest 1:00 between rounds
25 DB goblet squat (50/35)
25 DB hang clean and jerk (50/35)
25 hand release pushups

E. Gymnastics

8 AMRAP
50' handstand walk
15 T2B

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