Warm-up
Classic Calf Stretch, 2min./side
-then-
3 Rounds:
30 Abmat Sit-ups
20 Calorie Row
Strength
Find your 5RM Back Squat
LITE
Alternating Every 2 Minutes For 8 Minutes:
3-8 Strict Pull-ups
45-60sec. Handstand Hold
MetCon
RX
AMRAP 20 Minutes:
3 Rope Climbs
20 KB Swings, 53/35lbs
3 Rope Climbs
20 Alternating Pistols
(RX+ 70/53lb KB swings)
SCALED
AMRAP 20 Minutes:
7 Burpee CTB Pull-ups
20 KB Swings, 44/26lbs
7 Burpee CTB Pull-ups
20 Goblet Squats, 44/26lbs
LITE
4 Rounds For Time:
14 Alt. DB Snatch
14 V-ups
400m Run
Cool Down
Pigeon, 2min./side
Competition Side Work
AMRAP 90 Seconds:
Max Power Cleans @80%
LITE Side Work
Accumulate 1min. of a L-hang
