 Bi-linear
Spotlight on: Push through the heels MetCon: E5MOM 5 x 500m row. At the next 5:00 start you next round
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Pacing Metcon 10:00 AMRAP HSPU Rest 5:00 10:00 AMRAP Strict Pull Ups Rest 5:00 10:00 AMRAP Push Ups #TherapeuticThursday 12:00 Mobility  Metcon:
“Viking’s 30” 20:00 E4MOM 5 x 30/21 Cal Assault Bike Odd Rounds: 8 HSPU Even Rounds: 8 Muscle Ups At the next 4:00 start you next round Happy Birthday Rhys!  Spotlight on:
Core engagement while moving Metcon: 10:00 AMRAP Back Squat (275/185) Rest 5:00 10:00 AMRAP Deadlift (315/205) Rest 5:00 10:00 AMRAP Deadlift (205/145)  Leg Strength
Spotlight on: Air Squat Metcon: 20:00 E4MOM 400m run At the next 4:00 start you next round #MobilityMonday 12:00 Mobility  Bi-linear
Set Max 8 Rep OH Lunge Each Arm. Spotlight on: Push through the heels MetCon: 15:00 AMRAP 13 Cal row 10 Power Cleans (135/95) 7 Push Jerk (135/95)  Running
Muscle Up Work Spotlight on: Pacing Metcon 12:00 AMRAP 9 Burpee to target 6 HSPU 3 Muscle Ups #TherapeuticThursday 12:00 Mobility  Metcon:
“Fragracebel's revenge” 12:00 for all partners to complete: Isabel (115/75) Grace (115/75) Fran (75/55) Partner 1: Isabel Partner 2: Grace Partner 3: Fran ------------------------- Partner 1: Grace Partner 2: Fran Partner 3: Isabel --------------------------- Partner 1: Fran Partner 2: Isabel Partner 3: Grace #MobilityMonday 12:00 Mobility  Pressing Strength
20:00 to Set Max 10m Yoke Carry Front Rack for men, Back Rack for women Spotlight on: Core engagement while moving Metcon: “Bertha” 12 DL – 50m (225/155) - 5 Cal Assault Bike 10 DL - 40m (275/185) - 10 Cal Assault Bike 8 DL - 30m (315/205) - 15 Cal Assault Bike 6 DL - 20m (365/235) - 20 Cal Assault Bike 4 DL - 10m (405/275) - 25 Cal Assault Bike  Spotlight on: Hip Extention Metcon: "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Olympic Lifting 20:00 to Set Max 2 Rep Hang Squat Snatch |
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