Functional Fitness

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For the interval piece, each round will get harder. You’ll start with T2B, then pullups, and then C2B. The thruster weight will also increase each round. You have a pretty long rest between efforts, so see how high you can keep the intensity.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

BB bent over row 3x12
BB front rack reverse lunge 3x10 ea leg
Banded half kneeling Paloff press 3x20 ea side

C. Conditioning

20 min E2MOM
20/16 cal AAB

D. Metcon

6 RFT
12 power snatch (115/75)
12 OHS (115/75)
12 bar facing burpees

E. Interval

3x8 AMRAP, rest 3:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)

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