Warm-up
AMRAP 8 Minutes:
5 Box Jumps
10 Thrusters
200m Run
Strength
Clean & Jerk 7×2 @80-85%
(full squat clean and split jerk
LITE
Alternate Every 2 Minutes for 18 Minutes:
6-8 Deadlifts
8-10 Barbell Rollouts
30sec. Side Plank (each side)
MetCon
RX
For Time:
1 Mile Run
-then-
9-7-5
Muscle-ups
Squat Snatches, 115/75lbs
(RX+ 135/95lb snatch)
SCALED
For Time:
1200m Run
-then-
9-6-3
Ring Dips x2
Squat Snatches, 95/65lbs
LITE
In teams of two, alternate rounds
14 Rounds For Time: (7 each)
10 KB Swings
5 Strict Pull-ups
Cool Down
Pigeon, 3min./side
Competition Side Work
3 Rounds For Time:
12-9-6
Assault Bike Calories
Ring Dips
(2min. rest between rnds)
