Day: October 3, 2018

Conditioning

10min EMOM alternating

Row cals 15/12 then max rep box jump overs 24/20
Rest

1min on, 1min off

METCON

For time:

21-18-15-12
Knees to elbows
12-9-6-3
Thrusters

White Firebreather
Knee raises
Thrusters 65/45 95/65 105/75 115/85

Silver Firebreather
Toes to bar
Thrusters 95/65 115/85 135/95 155/105

Gold Firebreather
Knees to elbows
Thrusters 115/85 135/95 155/105 185/125

Legendary Firebreather
Weighted GHD sit ups 20/14
Thrusters 135/95 155/105 185/125 225/155

Accessory work

Crossover Symmetry 3x each
90/90
Scaption
Victory

5 sets
Barbell sots press

Core
Accumulate 2min of L-sit