Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
Warm-up
Accumulate 3:00 Banded Glute Activation
-then-
AMRAP 4 Minutes:
5 Burpees
100m Sprint
MetCon
RX
In 8 Minutes:
600/500m Row
35 CTB Pull-ups
Max Rep Clean & Jerks 155/105lb in remaining time
(RX+ 50 CTB pull-ups)
SCALED
In 8 Minutes:
600/500m Row
35 Pull-Ups
Max Rep Clean & Jerk 135/95lbs in remaining time
LITE 1
In 8 Minutes:
500m Row
35 Ring Rows
Max Rep KB Swings in remaining time
-then-
AMRAP 12 Minutes
15 Sit-ups
15 HR Push-ups
(rest 5min. between AMRAPs)
Strength
Find your 3RM Back Squat
Competitors
SIDE WORK
5-10-15-10-5 Reps For Time:
GHD Sit-ups
Handstand Walk in meters
(RX+ 5-10-15-20-15-10-5 reps)
(scale HS walk to wall walks as needed)
