Friday

Warm-up
Warm-up
2:00 EZ Warm-up on the Bike (blood flow!)

Into…

2 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength
Back Squat (5-5-5)
5-5-5
Back Squat

*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+

Workout
Metcon (Time)
FOR TIME
50 Deadlifts (95/63)[135/93]
25 Pull Ups [Chest to bar]

30 Front Squat (95/63)[135/93]
15 Pull Ups [Strict Pull Ups]

10 Clean and Jerks (95/63)[135/93]
5 Pull Ups [Muscle Ups]

Optional Finisher
Metcon
2 or 3 Rounds:

8 False Grip Pull Ups (Or Ring Rows), make them hard!

8 Strict Toes to Rings