Warm-up
Accumulate 3min. in Squat Hold (can be KB assisted)
-then-
AMRAP 7 Minutes:
10 Burpees
15 Sit-ups
10 Goblet Squats
Strength
RX/SCALED
Back Squat 4×4 @82.5%
LITE
Accumulate 7 Minutes of Wall-sits at Parallel - hands must stay above hips
(20min. cap)
MetCon
RX
E2MOM for 10 Minutes:
10 Thrusters, 105/70lbs
10 Toes to Bar
10 Handstand Push-ups
SCALED
E2MOM for 10 Minutes:
10 Thrusters, 75/55lbs
10 Hanging Knee Raises
10 DB Push Press, AHAP
LITE
AMRAP 10 Minutes:
10 Wallballs
10 Hanging Knee Raises
10 Plate Ground to Overhead
Cool Down
Twisted Cross, 3min./side
Competition Side Work
10 Rounds
.5k Assault Bike
Rest 90 seconds