Warm up

Lumberjacks and Farmers:

Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down (use other equipment if you do not have cones). On 3,2,1 go the farmers run around sitting up the cones and the lumber jacks knock them down. If all of the cones are either sitting up or all knocked over then the losing team gets a 5 burpees penalty. Don’t let people guard areas or cones. This can be done with tabata style timing.

Strength

Bench Press:

3 x ME
Work up to 60% of 1RM, then complete 3 ME sets of at that weight
*Rest 3 mins between each set

Metcon

8 Min Amrap:

3-6-9-12-15 . . . .
OHS 95/65lbs
C2B pull ups

C2B pull ups:

https://www.youtube.com/watch?v=Mk47nndUMHw

Accessory Work

4 rnds Not for time

10x DB should press (seated on Bent)
10x one legged deadlifts
15 x v-ups

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