What?… You were expecting Nancy Sinatra again?

MetCon:

“Nancy”

5 rounds for time:
400 m. Run
15 OH Squats (95/65#)

Strength & Power:

Snatch
Press
Back Squat

Coach Mike and Coach Josh brief a MetCon class prior to takeoff.

MetCon:

Pull up Progression
+
AMRAP 15:00
10 Steps Walking OH Plate Lunge (25/15#)
10 Box Jumps (24/20″)
10 Push ups (Hand release)
10 AbMat Sit ups

Strength & Power:

Snatch
Press
Back Squat

Strength & MetCon:

Back Squat: 5-5-5-5-5
+
OH MB Squat: 3 X 15 (20#)
+
3 rounds for time:
12 Box Jumps
12 Atomic Sit ups
12 Lunge Steps

The start of an epic showdown between Biggo and Coach Mike.

MetCon:

40-30-20-10 rep rounds of:
Pull-ups
Lunges
Sit-ups
Good Mornings 45/35#

Strength & Power:

Clean
Bench Press
Deadlift