Warm-up
3 Steady Rounds:
5 Strict Pull-ups
10 Push-ups
15 Goblet Squats, 53/35lbs
-then-
500m Row (AFAP)
Strength
Find 1RM Power Clean
MetCon
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20"
4/3 Muscle-ups
SCALED
-lower box
-x2 ring dips for MU's
Side Work (optional)
"Death by 10m Sprint"
*must touch ground every turn
CF LITE
Warm-up
Same As Class
Strength
4 Rounds:
6-8 DB Strict Press
6-8 Strict Pull-ups
30sec. Hollow Hold
MetCon
AMRAP 8 Minutes:
8 Burpee Over Box
8 Pull-ups
