Warm-up
3 Rounds:
20 Empty Bar Overhead Squats
15 Calorie Row
10 Box Jumps (no bounding)
Strength
Find a 1RM Power Clean
MetCon
RX
AMRAP 12 Minutes:
60 Bar Facing Burpees
40 Box Jump-overs, 24/20″
20 Overhead Squats, 115/75lbs
SCALED
AMRAP 12 Minutes:
30 Burpees
20 Box Jump-overs, 20/16″
10 Overhead Squats, 95/65lbs
Side Work (optional)
12 Rounds For Time:
25m Prowler Push
25m Back Rack Yoke Carry
(weight should be moderate)
CF LITE
Warm-up
Same as class
Strength
Every 2 Minutes for 16 Minutes:
4-6 DB Strict Press
MetCon
Alternating EMOM for 21 Minutes:
15 Russian KB Swings
15 DB Push Press
40-50 Double-unders