Warm-up
4 Rounds
15 Calorie Row
15 Shoulder to Overhead
Strength
Push Press 4×3 @90%
LITE
4 Rounds
6-8 Front Squats
6-8 Strict Pull-ups
60sec. Double-under Practice
(Rest 60sec. between movements)
MetCon
RX+
3 Rounds:
15 Bar Muscle-ups
30 Deficit Push-ups, 2″
40 Goblet Squats, 53/35lbs
RX
3 Rounds:
10 Bar Muscle-ups
20 Deficit Push-ups, 2″
30 Goblet Squats, 53/35lbs
SCALED
3 Rounds:
20 CTB Pull-ups
20 HR Push-ups
30 Goblet Squats, 44/26lbs
LITE
In teams of two
AMRAP 10 Minutes:
Calorie Row
(alternate every 20 calories)
Cool Down
Saddle, 5min.
Competition Side Work
9 Rounds For Time:
12/8 Assault Bike Calories
12 OH Walking Lunges, 95/65lbs
(rest 2min. after 3rd & 6th round)