Warm-up
Coaches Choice
MetCon
3 Rounds For Time: (50min. cap)
1-mile Run
50 Burpees
100 Air Squats
(RX+ 20/14lb vest if you have one)
SCALED
3 Rounds For Time: (40min. cap)
1200m Run
40 Burpees
75 Air Squats
LITE
advanced
3 Rounds For Time: (30min. cap)
800m Run
30 Burpees
50 Air Squats
intermediate
3 Rounds For Time: (20min. cap)
400m Run
20 Burpees
25 Air Squats
Strength (optional)
Make up a lift you missed earlier in the week
A. Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)
B. EMOM For 10 Minutes:
1 Clean Complex @70%+