Warm-up
400m Run
60′ Burpee Broad Jump
30 Air Squats
Strength
Work up to a heavy back squat single close to 90% of your 1RM
-then-
Back Squat 5×3 @80% of your 1RM
LITE
4 Rounds:
6-8 Deadlifts
45-60sec. Double-under
6-8 Weighted Strict Pull-ups
(rest 60sec. between movements)
MetCon
RX
4 Rounds For Time:
24/18 Calorie Row
12 Front Squats, 135/95lbs
50 Double-unders
(RX+ 165/115lb front squat)
SCALED
115/75lb front squat
100 single-unders
LITE
3 Rounds For Time:
350m Row
100m Farmers Carry
3min. Rest
Cool Down
Twisted Cross, 3min./side
Competition Side Work
3 Rounds For Time:
12 Power Cleans, 155/105lbs
12 Strict HSPU's
12 Push Jerks, 155/105lbs
12 Burpees to 12″ target
2min. Rest
(RX+ 5RFT)
