Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
3 Steady Rounds
12 Pull-ups
6 Toes-to-bar
Run 200m
MetCon
RX
AMRAP 12 Minutes:
12 Front Squats, 135/95lbs
9 Lateral Bar Burpees
6 CTB Pull-ups
(RX+ 165/110lb front squat)
SCALED
AMRAP 12 Minutes:
12 Front Squats, 115/75lbs
9 Burpees
6 Pull-ups
LITE
AMRAP 12 Minutes:
12 Goblet Squats
9 Burpees
6 Ring Rows
Strength
Back Squat 4×5 @70%
No oly’s belt or sleeves. Clean up your movement.
Competition Side Work
AMRAP 10 Minutes:
30 Second Dead Hang from pull-up bar
10 Strict Handstand Push-ups
