Warm-up
3 Steady Rounds:
10 Lateral Goblet Squats
10 Pull-ups
40 Double-unders
Strength
RX/SCALED
Deadlift 1x3 AHAP w/ dead-stop
(controlled on the way down, take the hands off the bar, complete next rep)
LITE
Accumulate 4 Minutes of Lunge Holds Per Leg
(20min. time cap)
MetCon
RX
AMRAP 7 Minutes:
10 Burpees to 6" target
10 Wallballs, 20/14lbs
10 CTB Pull-ups
(RX+ 30/20lb wallballs)
SCALED
14/10lb wallballs
Chin over Bar Pull-ups
LITE
AMRAP 14 Minutes:
10 Calorie Row
10 Overhead Walking Lunges w/ plate
10 Ring Rows
Cool Down
Saddle, 5min.
Competition Side Work
Back Rack Walking Lunges 4x20 AHAP
