Warm-up
1 Round - AFAP:
15/10 Calorie Row
10 Burpees Over Rower
15/10 Calorie Row
-then-
2 Steady Rounds:
10 Hang Squat Clean, 95/65lbs
10 Push Press, 95/65lbs
Strength
Push Press 4×4 @80%
MetCon
6 Rounds For Time:
9 Thrusters 95/65lbs
3 Bar Muscle-ups
(RX+ 10RFT)
SCALED
-lighter barbell
x2 CTB for MU's
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. For Time:
Accumulate 7 Minutes in a squat hold
B. 5 Rounds:
10 Sandbag/D-ball Burpee Over Box
1min. Rest
(24/20″ box, sandbag/d-ball AHAP)
C. 10 Rounds For Time:
15/10 Row
1min. Rest
CF LITE
Warm-up
Same As Class
-use DB's in place of barbell
Strength
4 Rounds:
6-8 DB Bench Press
4-6 Strict Pull-ups
30sec. Hollow Hold
MetCon
6 Rounds For Time:
9 DB Thrusters
6 Strict Pull-ups/Ring Rows
