Warm-up
1 Round - AFAP:
25 KB Swings, 53/35lbs
25 Burpee Box Step-ups, 24/20″
-then-
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
5 Strict Toes to Bar
10 Front Squat, 95/65lbs
Strength
Split Jerk 7×2 @75-85%
MetCon
8 Rounds For Time:
8 Burpees to 12″ target
4 Muscle-ups
SCALED
-6" target for burpees
-x2 ring dips for MU's
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. 5 Rounds:
30sec. Goblet Squat Hold, 53/35lbs
10 Goblet Squats, 53/35lbs
1min. Rest
B. 6 Rounds:
Axle Bar Complex, 115/75lbs
3 Hang Power Cleans
6 Front Rack Lunge Steps
9 Shoulder to Overhead
1min. Rest
C. 8 Rounds For Time::
20/15 Calorie Row
90sec. Rest
CF LITE
Warm-up
Same As Class
Strength
4 Rounds:
4-6 DB Strict Press
45sec. Hollow Hold
MetCon
8 Rounds For Time:
8 Burpees
8 Ring Rows
