Warm-up

2rds.
12 v-ups
12 alt lunges (6 each leg)
10 push ups
10 pull-ups

Core & Mobility Work
No Core work since v-ups in warm up

Coaches Choose  Mobility 

Strength - 09/25/2018 - Strength (back squats

12-15 mins:
5 sets of 3 reps: @60% of 1RM

5 second going down, 1 second in the bottom and then right back up. 

Conditioning - 09/25/2018 - Conditioning

TIME CAP: 20 mins
For Time:
200m run ,21 deadlifts
200m run ,15 kipping handstand push-ups (mod: box hspu, hand release push-ups) 
200m run ,15 deadlifts
200m run ,12 kipping handstand push-ups (box hspu, hand release push-ups)
200m run ,9 deadlifts
200m run ,6 kipping handstand push-up (box hspu, hand release push-ups)

Mod:95/65
RX: 135/95
RX+: 165/125

SWEAT 1 - 9/25/2018 - SWEAT 1

15 AMRAP:
20/15 Cal bike
20 Atomic sit-ups
20 Wall ball shots

SWEAT 2 - 9/25/2018 - SWEAT 2

15 AMRAP:
500M Row
20 KB goblet squats
20 Single-arm KB presses (10 each arm)