Warm-up
2 Rounds:
25 Calorie Row
15 DB Thrusters
20 HR Push-ups
Strength
RX/SCALED
Back Squat 5×5 @72.5%
LITE
Accumulate 7 Minutes of a Top of Push-up Hold
(20min. time cap)
MetCon
RX
For Time:
15-12-9-6-3
Handstand Push-ups
Front Squats, 155/105lbs
(RX+ 185/125lb front squats)
SCALED
sub DB Push Press for HSPU
135/95lb Front Squats or less
LITE
For Time:
21-18-15-12-9-6-3
Burpees
Sit-ups
Goblet Squats
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
5 Rounds:
20 Bar Facing Burpees
Rest :90
All out effort is a must. Find ways to speed up each rep, specifically the turnaround.
