Warm-up
EMOM for 6 Minutes:
4 Burpees
8 Air Squats
Strength
Work up to a heavy back squat single close to 90% of your 1RM
-then-
Back Squat 5×3 @87.5% of your 1RM
LITE
Alternate Every 2 Minutes for 18 Minutes:
2 Turkish Get-ups (each arm)
12-20 Alternating Pistols
45sec. L-sit Hold
MetCon
RX
For Time:
75 Push Jerks, 115/75lbs
75 Sumo Deadlift High Pull, 115/75lbs
75 Calorie Row
(RX+ 135/95lb barbell)
SCALED
For Time:
50 Push Jerks, 95/65lbs
50 Sumo Deadlift High Pull, 95/65lbs
50 Calorie Row
LITE
AMRAP 2 Minutes x5:
10 Alternating DB Snatches
10 Box Jump-overs
Max Burpees in Remaining Time
(2min. rest between AMRAP's)
Cool Down
Twisted Cross, 3min./side
Competition Side Work
3 Rounds For Time:
15-12-9
Step-ups with 45/25lb DB's, 20/16″
Front Squats, 165/115lbs
(2min. rest between rnds)
