Warm-up
AMRAP 9 Minutes:
5 Burpee Box Jumps
200m Run
10 Walking Lunges
Strength
Squat Snatch 3x5 @75%
(pick one for rest between sets 1k row/2k bike/800m run)
LITE
3 Rounds:
5 KB Halo’s (each direction)
100' Bottom’s Up KB Walk (each arm)
3-5 Goblet Squats
MetCon
RX
AMRAP 15 Minutes:
300m Row
10 Toes to Bar
10 Box Jump-overs, 24/20″
(RX+ 15 TTB/15 BXJO's)
SCALED
AMRAP 15 Minutes:
.6k Bike
10 Knees to Elbows
10 Box Jump-overs, 20/16″
LITE 1
In teams of two, alternate rounds
AMRAP 20 Minutes:
500m Row
100m Farmer’s Carry
LITE 2
For Time:
500m Row (SPRINT!!!)
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
5 Rounds For Time:
1k Bike
20 Bar Facing Burpees
Rest 3min.
8 Rounds For Time:
8 Unbroken Handstand Push-ups
(RX+ 8rnds of 10 UB HSPU's)
