AM Session
A) 4 Min AD, 2×3 Min AD, 3×2 Min AD, 4×1 Min AD, 5×30 sec AD, 85-90%, Rest 1:1
RPM should increase as the time domain decreases – output should get better
B) Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.
PM Session
A1) 10-12 Standing DB Press, Moderate, 5 Sets, 1 Min Rest
A2) AMRAP Strict C2B, 5 Sets, 1 Min Rest
B1) 10-12 PP, Moderate, 5 Sets, 1 Min Rest
B2) 2 Legless Rope Climb + 1 Rope Climb, 5 Sets, 1 Min Rest
C) Partner WOD
10 Rounds/Person, Rest 1:1
10 Cal AD
7/10 D Ball over shoulder, 40#
10 WL w/ D-Ball
10 GHD Sit-Ups