Warm-up
750m Row
20 Empty Bar Overhead Squats
Strength
Squat Clean 5×3 @60-90%
MetCon
RX
AMRAP 9 Minutes:
12 Power Cleans, 155/110lbs
6 Muscle-ups
SCALED
AMRAP 9 Minutes:
12 Power Cleans, 115/75lbs
12 Ring Dips
Side Work (optional)
4 Rounds:
8 Romanian Deadlift
8 Glute Ham Raises
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
10 DB Strict Press
20 Weighted Step-ups w/ DB's
MetCon
AMRAP 12 Minutes:
10 HR Push-ups
10 Toes to Bar
100m Run
Accessory
4 Rounds:
90sec. Push-up Hold
Rest 90sec.
