Warm-up
2 Rounds:
10 PVC Overhead Squats
10 PVC Dislocates
30 Double-unders
Strength
Pause Front Squat 4x10
MetCon
RX
“Fran”
21-15-9 Reps For Time:
Thrusters, 95/65lbs
Pull-ups
SCALED
21-15-9 Reps For Time:
Thrusters, 75/55lbs
Jumping Pull-ups
Side Work (optional)
5 Rounds:
1min. Max Distance Farmers Carry, AHAP
(use 50ft lengths)
Rest 1min.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
12 Pause Goblet Squat
10 Single-arm DB Row (each arm)
MetCon
AMRAP 2 Minutes x4:
250m Row
Max Air Squats in remaining time
(rest 2min. between AMRAP's)
Accessory
3 Rounds:
20 Russian KB Swings
10 Strict Pull-ups
