SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. (No Measure) BENCHMARK WORKOUT "OPEN 20.2"…

WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets- (Score is Weight) FINISHER FOR QUALITY 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single DB, one head in each…

WORKOUT 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- (Score is Total Reps) POST-WORKOUT STRENGTH 4 SETS 1:00 Heavy Barbell Back Rack Hold (Athlete's Choice)

WORKOUT FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row (Score is Time)   COOL DOWN FOR QUALITY 500m Row*

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) BENCHMARK WORKOUT "FRAN" FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull-ups (Score is Time) *Last seen 7/17/2020

BENCHMARK WORKOUT "ANNIE-UP" FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Ring Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time)

WORKOUT AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12 Cal Row -Rest 1:00- AMRAP x 3 MINUTES 12 Russian KBS (70/53)|(53/35) 12/10 Cal Row -Rest :30- AMRAP x 2 MINUTES 8 Russian KBS (70/53)|(53/35) 8/6 Cal Row (Score is Rounds +…

Diane: 21-15-9 DL 225/155 HSPU 

SKILL 4 SETS FOR QUALITY :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) -Short Walking Rest b/t Sets- (No Measure) WORKOUT AMRAP x 12 MINUTES 4 Strict Pull-Ups 8 Front Squat (135/95)|(95/65) 12 Hand Release Push-Ups (Score is Rounds + Reps)

BASELINE WORKOUT "NCMETCON BASELINE III" I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) -Rest as Needed b/t Efforts*- II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps) *Rest at Least 5:00 b/t Efforts **For both Ground to Overhead,…