Tuesday - Master's Qualifier

group warm up:

Garbage ball: Collect an assortment of balls, etc and set a bunch of pieces all over your gym. Then divide your class into two teams and give each team half of the gym. On Coach's signal, the game will begin. The object of the game is to get all of the “trash” to the other team’s side. Coach yells pause at random times and whoever has more trash pays a penalty of sorts. Examples: 15 burpees, jumping jacks etc.

Strength

Deadlift - 15 min to find a 1RM

Metcon

Level 3

15 min AMRAP

55 double unders

15 chest to bar pullups

5 Hang Power Cleans 155/105

Level 2

15 min AMRAP

55 double unders or 165 singles jump rope

15 Kipping Pullups or 15 banded chest to bar pullups

5 Hang power cleans 135/95

Level 3

15 min AMRAP

165 singles

15 box or band pullups

5 hang power cleans 95/65