Yesterday (9/19) was National Talk Like A Pirate Day! And Because of this, today we will do a Pirate themed workout in observation of this great day! With that said, you best be talkin like a Pirate, Ya slack jawed scallywags!

Warm Up: 5 Mins
10 Push Ups 
10 Banded Pass Throughs
10 Ring Rows
10 Banded Pull Aparts
10 Banded Curls

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Squat Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 19 Min Cap
“A Pirates life for me”
50 Cal Row Your Boat
40 Plank Press 50/35 (20 reps /arm) or Floor Press 135/95
30 Swab The Deck Floor Sweepers 135/95
200m Treasure Chest Walking (farmer carry) 53/35
10 Crow’s Nest Climbs (rope climb) or 30 Ring Rows