Warm-up/Primer
RX
AMRAP 4 Minutes:
5 Burpees to 6" target
10 KB Swings, 53/35lbs
SCALED
AMRAP 4 Minutes:
5 Burpees
10 KB Swings, 44/26lbs
Strength
Squat Clean 5×3 @80%+
(drop and reset)
MetCon
RX
20-15-10-5 For Time:
Push-ups
Overhead Squats, 115/95lbs
(RX+ 135/95lb OHS)
SCALED
20-15-10-5 For Time:
HR Push-ups
Overhead Squats, 95/65lbs
Competition Side Work
3 Rounds For Time:
1000/700m Row
3/2k Bike
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
15 Ring Dips
12-16 Alternating Pistol
MetCon
Alternating EMOM for 24 Minutes:
15/10 Calorie Bike
15 KB Swings
10 DB Thrusters
4-6 Weighted Strict Pull-ups
Accessory
Accumulate 4 Minutes:
Handstand Hold
(10min. cap)
