Warm-up
3 Rounds:
12 Lateral Goblet Squats
12 Handstand Push-ups
12 Burpees
Strength
RX/SCALED
Back Squat 4x4 @87.5%
LITE
Accumulate 7 Minutes of Wall-sits at Parallel - hands must stay above hips
(20min. cap)
MetCon
RX
AMRAP 6 Minutes:
10 Thrusters, 95/65lbs
5/3 Bar Muscle-ups
SCALED
AMRAP 6 Minutes:
10 Thrusters, 75/55lbs
10 CTB Pull-ups
LITE
AMRAP 9 Minutes:
100m Run
10 Wallballs
10 Ring Rows
Cool Down
Twisted Cross, 3min./side
Competition Side Work
10 Rounds
15/9 Assault Bike Calories
2min. Rest
