Warm-up
600m Row
20 Empty Bar Overhead Squats
10 Ring Dips
Strength
EMOM Until Failure:
2 Squat Snatch
*Weight increases 10/5lbs each round
Staring Weights:
RX= 135/95lbs
SCALED= 95/65lbs
MetCon
RX
"Diane"
21-15-9 Reps For Time:
Deadlifts, 225/155lbs
Handstand Push-ups
SCALED
21-15-9 Reps For Time:
Deadlift, 185/125lb
Deficit Push-ups, 4/2"
Side Work (optional)
10 Rounds For Max Reps:
1min. Calorie Bike
Rest 1min.
CF LITE
Warm-up
Same as class
Strength
Find a 5RM Single Arm DB Strict Press in 15min.
*Alternate arms as you’re building, always starting with your non-dominant arm
MetCon
AMRAP 12 Minutes:
12 KB Strict Press
12 Double KB Front Rack Lunges
12 HR Push-ups