Warm-up
4 Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie Row
Strength
RX/SCALED
Back Squat 4×4 @85%
LITE
Accumulate 7 Minutes of Wall-sits at Parallel - hands must stay above hips
(20min. cap)
MetCon
RX
AMRAP 15 Minutes:
15 Wallballs, 20/14lbs
10 Power Cleans, 115/75lbs
10 Handstand Push-ups
(RX+ 135/95lb power cleans)
SCALED
14/10lb wallballs (scale height as needed)
95/65lb power clean or less
sub DB push press for HSPU's
LITE
AMRAP 15 Minutes:
15 Wallballs
10 Plate Ground to OH
10 HR Push-ups
Cool Down
Twisted Cross, 3min./side
Competition Side Work
8 Rounds
1k Assault Bike
Rest 2:1
