Warmup
Time: 15
200m Run
+
20 Walking Lunges
10 Light DB Press (each side)
10 Ring Rows
6 Pistols/One-legged squat to box
10 Box Push-ups
x2
Part 1
Time: 35
Primary: Plumbing - Secondary: Ventilation
30m AMRAP
100 Push Ups->To Box->To Wall
50 Strict Pull Ups->Banded->Ring Rows
100 Back Squats 75/55->55/35->45/25
50 Pistols Alt.->To Box->Front Step Lunge
Then
In Time Remaining, AMRAP:
5 kipping pullups
10 Push Press 75/55->55/35->45/25
15 Front Squats 75/55->55/35->45/25
*Score is AMRAP Rounds + Reps
Expect, and focus on, a deep burning in this one. Go for big sets and go as deep into that burn as possible. Remind athletes to focus on perfect form and full range of motion throughout. Scale so that athletes can complete AT LEAST sets of 5 consistently. Scale height of box for pistols to practice single-leg stability.
Part 2
Time: 10
Primary: Plumbing - Secondary: Electricity
Air-bike or Row 25s for maximum wattage (highest seen on computer)
COMPARE TO FOUR WEEKS AGO
Go as hard as you possibly can, goal is put out as much power as possible to produce highest wattage possible.