MONDAY, AUG 29
Metcon
AMRAP 3:00 x 5:
8/6 bar muscle-up
16 front rack lunge (135/95)
Max calories in time remaining (machine of choice)
-Rest 2:00 between rounds-

Note your number of calories completed each round. Score is sum total of calories across all rounds.

TUESDAY, AUG 30
Frostillicus
AMRAP 20:
200m run
2 snatch*

Begin snatch weight at ~50% of 1RM. Build in weight each round (small jumps, 5-10 lbs). Score is snatch weight, note rounds completed in comments.

Compare to 1/11/22.

WEDNESDAY, AUG 31
Bench Press
Every 2:30 x 4:
8 bench press

Metcon
AMRAP 10:
20/16 cal row
10 deadlift (225/155)

Use ski erg and/or bike ergs as needed due to class size.

Coaching Note:
Allow 5 minutes to warm-up deadlift prior to beginning metcon.

THURSDAY, SEP 1
Front Squat
5-5-4-4-3-3

6 working sets. Warm up to a challenging weight for your first working set of 5 and build as needed from there.

Accessory
3 sets:
1:00 weighted plank
~1:00 handstand hold (freestanding or heels to wall)

Perform your plank (weighted or unweighted as needed), then get about a minute of handstand hold practice, for 3 sets.

FRIDAY, SEP 2
Metcon
4 rounds, in teams of 2:
10 wall walk
20 burpee pull-up
30/27/24 cal assault bike