Lohgen, Carl, Matt L and Coach LC!

Warm Up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples

Open
EMOM 6
Minute 1
4 x T2B + 3 x Pull Ups + 2 x C2B Pull Ups +  1 Bar Muscle Ups + 1 Bar Muscle Ups + 2 x C2B + 3 x Pull Ups + 4 x T2B ( Modify rep scheme as needed)
Minute 2
40 seconds
12 x Pistols , Double Unders with remaining time

Or

Oly
3 x 1
Push Press + Push Jerk + Split Jerk

1RM
Split Jerk

“Phone Home”
Teams of 3
AMRAP 14
5 x Deadlifts 275/175
10 x Box Jumps Overs 24/20
15 x Wall Balls 20/14

Partner 1 Rows 15/12 Calorie Row, while Partner 2 works on AMRAP, and Partner 3 rests. Once row is complete partner 1 rotates to AMRAP and Partner 2 Rests while partner 3 Rows. Continue that cycle untill the 14 minutes is over