Warm-up
400m Row (HARD)
-then-
5 Rounds w/ an Empty Bar:
4 Hang Power Snatch
6 Overhead Squats
Strength
Squat Snatch 5×3 @60-90%
MetCon
RX
4 Rounds For Time:
15 Bar Facing Burpees
12 Overhead Squats, 95/65lbs
9 Ring Dips
SCALED
4 Rounds For Time:
12 Burpees
9 Overhead Squats, 75/55lbs
6 Ring Dips
Side Work (optional)
Romanian Deadlift 4×8
CF LITE
Warm-up
400m Row (HARD)
-then-
5 Rounds:
8 KB Swings
8 Goblet Squats
Strength
4 Rounds:
6-8 Single-leg KB Deadlift (each leg)
10 Step-ups w/ farmers hold (each leg)
MetCon
AMRAP 10 Minutes:
15 KB Swings
10 Burpees
5 Strict Pull-ups
Accessory
Every 2 Minutes for 10 Minutes:
15-20 Push-ups
