082619

A. Metcon (Weight)
Alternating On the Minute x 12
(6 Rounds):
3 Front Squat (72% of 3 Rep Max Back Squat)
6 Back Squats

SCALED - Go off of feel or BS tech

FITNESS
Alternating On the Minute x 12 (6 Rounds):
*Going Heavier than last week
8 Back Squats (Light - Moderate wt)
12 Deadlifts (Light - Moderate wt)

B. Metcon (No Measure)
HSPU CONDITIONING
5 (2 min sets):
50' Single Dumbbell Overhead Walking Lunge (50/35)
(1- Lighter Weight, 2 - Double Dumbbell Front Rack Walking Lunge)
Max Strict Handstand Push-ups in Time Remaining
(1- HSPU Piked off of box or floor, 2 - Double Dumbbell DB Strict Press)

FITNESS
5 (2 min sets)

In 1:30 -
8 Strict High Pulls
8 Strict Press
* Max Singles or DU

C. Metcon (Time)
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (70/53)(Rx+ American KBS)
(1- Scale wt)
Thrusters (75/55) (Rx+ 95/65)
(1- Scale wt)

*STRATEGY
With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early
As the saying goes, "break because you planned too, not because you have to"
There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
Let's start smart on the 2 big sets and finish strong on the 3 smaller sets
Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
Once you get to the sets of 15-12-9, see if you can complete those with 1 quick break max
Below are some possible break-up options:
Sets of 21
2 Sets: 12-9
3 Sets:

Sets of 18
2 Sets: 9-9
3 Sets:

Sets of 15
2 Sets: 8-7
3 Sets: 6-5-4

Sets of 12
2 Sets: 7-5

Sets of 9
2 Sets: 5-4

D. Post-WOD Mobility
Bully Shoulder Stretch: 1 Minutes Each Side
Child's Pose on Bench: 2 Minutes
Couch Stretch: 1 Minute Each Side