Open gym
comp metcon or
Warmup as needed find a partner
-choose weight as form allows thru each section if you decide to do comp workout
Gym option #1
20 min amrap of Cindy
5 pull-ups
10 push-ups
15 perfect air squats
Option #2
Comp or gym metcon if they choose
With partner
12 min alternating round of
10 cal row
10 shoulder to overhead 135/95
-Start when partner has bar racked
Rest 5 min
With partner alternating
12 min amrap of
150ft empty sled push
6 cleans 185/125
-Start when sled is back
Rest 5 min
With partner alternating
12 min amrap
15 push-ups
15 deadlifts @225/155
-Start when hands are on bar
IMPORTANT!!: 2 People per sled: others start at different 12 min amrap it will flow more smoothly 👍🏽