Warm-up
AMRAP 7 Minutes:
10 Empty Bar Thrusters
Max set of Ring Dips
(no more than 10 per round)
Strength
EMOM Until Failure:
1 Thruster
*Increase by 10/5lbs per round
Staring Weights:
RX= 135/105lbs
SCALED= 95/65lbs
MetCon
RX
3 Rounds For Time:
20 Push Press, 75/55lbs
15 Bar Facing Burpees
20 Sumo Deadlift High Pull, 75/55lbs
SCALED
5 Rounds For Time:
12 Push Press, 75/55lbs
8 Burpees
12 Sumo Deadlift High Pull, 75/55lbs
Side Work (optional)
For Time:
50 Stone Over Shoulder, 150/100lbs
*30sec. on/30sec. off until complete
CF LITE
Warm-up
Same as class
Strength
5 Rounds:
10-15 Strict Handstand Push-ups
8-10 Single Arm DB Row (each arm)
MetCon
For Time:
50 Calorie Bike (SPRINT)
Accessory
5 Rounds:
100m Farmers Carry
16-20 Lateral Goblet Squats