WHITEBOARD BRIEF (00:00 – 3:00)

– Strength: All bodyweight today for our strength work, with some Archer variations to work your shoulders and upper back in novel angles.
– Metcon: This conditioning piece shouldn’t be too taxing on any one muscle group, and give you an opportunity to get a good sweat and move well.

STRENGTH

A1) Archer Push-up, 4 x 6-10 each
A2) Archer Ring Row, 4 x 8-12 each
– Do each superset on a 3:30 clock

AMRAP 16

250 meter Run
6 Turkish Get-ups, total (53, 35)
12 Single Arm KB Hang Squat Cleans, total (53, 35)
24 Double Unders
– Goal: sustainable pace, do high quality work

L2: (44, 26)
L1: (35, 18) (Single Unders)

EXTRA CREDIT

4 x 8-12 Single Arm Z-Press