4 Aug 20

Metcon (AMRAP – Reps)
100M Run + 25′ Bear Crawl + 3 Burpees + 5 RDLs (w/ Coach)
100M Run + 25′ Bear Crawl + 3 Burpees + 5 Power Cleans (w/ Coach)
100M Run + 25′ Bear Crawl + 3 Burpees + 5 Front Squats (w/ Coach)
Metcon (Weight)
EMOM10

1 DL + 1 HPC + 1 PC + 1 FS

(1 Weight the whole time, try to be heavier than last time)

Metcon (AMRAP – Rounds and Reps)
AMRAP12

8 Squat Cleans (115,85)
4 Pull Ups
19 Burpee over the Bar
80 Double Unders

Extra Credit
Metcon (AMRAP – Reps)
1-3 Rounds

10 Supermans
10 Oblique Crunch Left
10 V-Ups
1 Min Plank
10 Crab Leg Toe Touches
10 Oblique Crunch Right
10 Supermans

1 Min Rest between each round

From Home
Metcon (Time)
“Overreaction” from CompTrain

15 Double DB PP, 150′ Walking Lunge (unloaded)
12 Double DB PP, 100′ Walking Lunge (unloaded)
9 Double DB PP, 50′ Walking Lunge (unloaded)
.. Directly into…
15 Double DB PJ, 15 Over-and-Back DB Hops
12 Double DB PJ, 12 Over-and-Back DB Hops
9 Double DB PJ, 9 Over-and-Back DB Hops

Metcon (AMRAP – Reps)
Body Armor from CompTrain
3 Giant Sets:

50′ Single Arm OH Walking Lunge (right)
15 Single Arm Deadlifts (right)
50′ Single Arm OH Walking Lunge (left)
15 Single Arm Deadlifts (left)

Rest 2:00 between sets

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