Warm-up
Every 2 Minutes for 10 Minutes:
10 Burpees
200m Run
MetCon
4 Rounds For Max Calories:
2min. Calorie Row
Rest 5min.
RX
-15 burpee penalty for each round you do not achieve 45/35cal.
SCALED/LITE
-10 burpee penalty for each round you do not achieve 35/25cal.
Strength
Make up a lift you missed earlier in the week
A.
Pause Front Squat 4x12
B.
Squat Snatch 6x2 @60-95%
C.
Split or Push Jerk 6x2 @60-95%