Warm-up
3 Rounds:
15 Good Mornings
400m Run
Strength
Find 1RM Push Jerk
LITE
5 Rounds:
9 Bulgarian Split Squat (each leg)
8 L-seated DB Press
MetCon
RX
3 Rounds For Time:
20 Deadlift, 225/155lbs
25/20 Calorie Row
(RX+ 245/165lb deadlift)
SCALED
3 Rounds For Time:
20 Deadlift, 185/135lbs
20/15 Calorie Bike
LITE
AMRAP 10 Minutes:
15 KB Swings
10 Goblet Squats
10 HR Push-ups
Competition Side Work
AMRAP 5 Minutes x2:
5 Muscle-ups
10 Thrusters, 95/65lbs
50 Double-unders
Rest 3min. between AMRAP's
(RX+ 115/75lb thruster)
(start over on second AMRAP, score is total reps)
