Saturday September 7th, 2019

Warm-up

ALL:

3 min machine of choice then Thoracic flow then 3 rounds of "CINDY" 5 pull up 10 push up 15 air squat

Metcon

ALL: Metcon (Time) In Teams of 2 (30 Min cap)

25 Partner Deadlifts (315/225) 25 Syncro Burpee over bar 25 Partner Deadlifts 25 Syncro Burpee over the bar 1600 meter row (switch every 200) 20 Syncro devil press (35/20) 200 Meter Partner carry (switch half way) 10 Syncro Man makers 200 Meter Partner carry (switch half way)

- rest 5 min

Then either A) 12 min to build to a heavy clean and jerk or B) 12 min of core work :20 Tuck L sit 8 Slid board pike up :30 side plank (per side)