Wednesday

Warm-up
AMRAP 4:
5 Calorie Erg
7 Kip Swings
9 PVC OH Squats

AMRAP 4:
5 Calorie Erg
7 BB Push Press
9 BB RDL

Fitness & Performance – Barbell Cycling (Weight)
Every 4min x 3 Sets:
12 Hang Squat Snatches or
12 Hang Squat Cleans
(NOT BOTH)
Metcon (5 Rounds for reps)
Fitness
On the 4:00 x 5 Rounds:
12/9 Calorie Erg
12 Pull-ups
9 Thrusters (75/55)
Metcon (5 Rounds for reps)
Performance
On the 4:00 x 5 Rounds:
15/12 Calorie Erg
12 Chest to Bar Pull-ups
9 Thrusters (96/65)