Warm-up
50 Calorie Row
-then-
3 Rounds
10 Wallballs
10 KB Swings
-then-
25 Burpees
Strength
Work up to a heavy back squat single close to 95% of your 1RM
-then-
Back Squat 5×3 @90% of your 1RM
LITE
Alternating Every 2min. for 18min.
6-8 Strict Press
45sec. Side Plank (each side)
6-8 Single-arm DB Row (each arm)
MetCon
RX
In teams of two, alternate rounds
12 Rounds For Time: (6rnds each)
250/200m Row
10 Squat Cleans, 115/75lbs
12 CTB Pull-ups
(RX+ 135/95lb squat clean)
SCALED
In teams of two, alternate rounds
12 Rounds For Time: (6rnds each)
200/150m Row
10 Squat Cleans, 95/65lbs
12 Pull-ups
LITE
AMRAP 8 Minutes
12 DB Thrusters
12 Box Jump-overs
12 Abmat Sit-ups
Cool Down
Twisted Cross, 3min./side
Competition Side Work
8 Rounds For Time:
400m Run
3min. active rest on assault bike
