Functional Fitness

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For the strength portion, use the first 4-5 minutes to work up to a moderate weight that you can hold for the last 5 minutes. For C, you’ll be doing the DB movements with 2 DB’s, so for the power cleans, make sure you’re tapping at least one head against the ground.

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

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A. Strength

10 min EMOM (10 rounds)
2 OHP

B. Accessory

Weighted chin up 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Metcon

4 RFT
12 DB shoulder to overhead (50/35's)
12 T2B
12 DB power clean (50/35's)
50 DU

D. Interval

4 RFT, rest 1:00 between
20/16 cal AAB
30 alternating DB snatch (50/35)
15 ring dip

E. Gymnastics

8 AMRAP
1-2-3... ring MU
2-4-6... thruster (95/65)

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