Warm-up
3 Rounds:
10 Thrusters
50 Double-unders
5 Strict Pull-ups
Strength
Back Squat 4x4 @80%+
MetCon
RX
AMRAP 8 Minutes:
5 Front Squats, 165/105lbs
2 Rope Climbs
SCALED
AMRAP 8 Minutes:
5 Front Squats, 135/95lbs
10 Pull-ups
Competition Side Work
5 Rounds For Time:
12/8 Calorie Bike
6 Strict Pull-ups
Rest 60sec.
CF LITE
Warm-up
Same as class
Strength
Every 3 Minutes for 12 Minutes:
6-8 DB Bench Press
MetCon
3 Rounds For Max Reps:
AMRAP 90 Seconds:
9 Burpee Box Jump-overs
Max Reps Strict Handstand Push-ups
-Rest 30sec.-
AMRAP 90 Seconds:
9 Burpee Box Jump-overs
Max Reps Strict Pull-ups
-Rest 30sec.-
AMRAP 90 Seconds:
9 Burpee Box Jump-overs
Max Rep Toes to Bar
-Rest 30sec.-
