Warm Up: 12 Mins
6 min Calf and Hamstring rollout
then
200 M Run
10 Clean High Pulls
10 Power Cleans
30 Second Hollow Hold
10 Clean High Pulls
10 Power Cleans
200 M Run

Then Take 5 mins to warm up to workout working weight.

Strength:  
Week “C”
No Strength this week

Metcon: 25 Min
“The Run Down”
30 Power Cleans 155/110 Intermediate 135/95 Scaled 115/75.
800 M Run.
40 GHD Sit Ups or 80 Sit Ups
800 M Run
30 Power Cleans 155/110

Functional Bodybuilding Class

Week “A”
Friday: Arms Bicep and Triceps (Optional Day)
1)Super Set: 4×8-12
Seated DB Curls
DB Skull Crushers
Then drop the weight down

1×8-1
Single Arm Curl while holding the other side static at 90degrs for 8 then switch.
Same thing for Skull Crushers

2)Super Set: 4×8-12
EZ Bar Preacher Curls
DB Overhead Extension
Last set is a double drop set for both movements. Meaning ME reps at heavy weight then drop to a lighter weight
for ME then one more drop in weight for ME reps then move to Tricep for same double drop set.

3)Super Set: 4×8-12
Incline DB Curls
Cable Rope Overhead Extensions
Last set is a double drop set for both movements.

4)Super Set: 3x 21’s
Straight Bar Curl
Cable Rope Push Downs

5)Super Set: 4×8-12
DB Alternating Hammer Curl
Single Arm Cable Push Downs

6)Super Set: 4×8-12
Cable Curl
Cable Push Downs