A Whole New World

Warm Up/Mobility
You Should be able to Do the Metcon and Finisher (maybe a few of the lifts)

Banded 7’s
Banded Hip Activation

Warm-up
8 Min Amrap
1 Minute Row (start easy and build intensity each round)
10 Inchworms
10 Lateral jumps over the rower
——————————

Metcon
Metcon (8 Rounds for reps)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

Give yourself :30 Breather b/t sets

Strength
Snatch Balance (1×1)
10m to find x 1
Power Snatch (3,3,2,2,1,1)
10m to Build to heavy Single

Finisher
Metcon
4×6-10 Dumbbell Single Arm Strict Press (
Build to a heavy 6-10 reps across sets) (each side)

3x 10-12 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)

3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired

-then-
3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups

Clean 1″ off the floor + Jerk (3x (1+1))
Full Deadlift, Bring barbell down 1" off the ground and perform full clean + Split Jerk

@80% of C&J
Back Squat (5,3,2,1)
Build to a Heavy 1

Metcon
Metcon (Time)
21 Muscle Ups
21 Squat snatches (145/100)
-Rest 1:1-
15 Muscle Ups
15 Squat snatches (145/100)
-Rest 1:1-
9 Muscle Ups
9 Squat snatches (145/100)

Set of 21- 6:00 TC
Set of 15- 5:00 TC
Set of 9- 3:00 TC
Metcon (Time)
50 GHD Sit Ups
25 Deadlifts (225/155)
50 GHD Sit Ups
25 Deadlifts (275/185)
50 GHD Sit Ups
25 Deadlifts (315/225)
-Rest 1:1-
3 rounds
50 Wall balls (20/14)
25 Toes to bar

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