Warm Up
Garbage ball: Collect an assortment of balls and cones, and set a bunch of pieces all over your gym. Then divide into two teams and give each team half of the gym. On your 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 15 burpees. 8 minutes
Ready
7 minute EMOM
8 seated Dumbbell single arm press each side - must keep core tight
3 man makers
Strength
A. Bench Press
5-5-5+
ADD 2.5kg to your OLD MAX then take
90% of your "NEW" max, then
5-5-5+ at 65/75/85% of your NEW 90%
Strength
B. Overhead Squat
3-3-3 at 70% of your max
Metcon
15-12-9
Wall balls 20/14lb
Toes to Bar
Hang cleans 80/60
***12 minute time cap
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