Warm-up
5 Rounds:
7 Goblet Squats
7 Push-ups
7 Good Mornings
Run 100m
Strength
RX/SCALED
Back Squat 5x5 @75%
LITE
Accumulate 7 Minutes of a Top of Push-up Hold
(20min. time cap)
MetCon
RX
“Mini Pennies”
For Time:
6 Squat Cleans, 165/110lbs
9 CTB Pull-ups
200m Run
6 Squat Cleans, 165/110lbs
9 CTB Pull-ups
200m Run
6 Squat Cleans, 165/110lbs
9 CTB Pull-ups
200m Run
6 Squat Cleans, 165/110lbs
9 CTB Pull-ups
SCALED
135/95lb squat clean or less
chin over bar pull-ups, use band for assistance as needed
LITE
For Time:
15 Med. Ball Squat Cleans
15 HR Push-ups
200m Run
15 Med. Ball Squat Cleans
15 HR Push-ups
200m Run
15 Med. Ball Squat Cleans
15 HR Push-ups
200m Run
15 Med. Ball Squat Cleans
15 HR Push-ups
RX+
“Pennies”
6 Squat Cleans, 225/135lbs
6 Muscle-ups
400m Run
6 Squat Cleans, 225/135lbs
6 Muscle-ups
400m Run
6 Squat Cleans, 225/135lbs
6 Muscle-ups
400m Run
6 Squat Cleans, 225/135lbs
6 Muscle-ups
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
50-40-30-20-10
Assault Bike Calories
Rest 3:1 between efforts
