Warm-up
5 Strict Pull-ups
20 Double-unders
10 Strict Pull-ups
30 Double-unders
15 Strict Pull-ups
40 Double-unders
Strength
Back Squat 4x4 @75-85%
(no oly’s, belt, or sleeves)
MetCon
RX
AMRAP 20 Minutes:
200m Run
3 Muscle-ups
1 Power Clean, AHAP
SCALED
AMRAP 20 Minutes:
200m Run
4 Ring Dips
1 Power Clean, AHAP
Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(add 5lbs from last week)
Use weight from week 2, beat your scores.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
10 DB Bench Press
15 Band Pull Throughs
MetCon
4 Rounds For Time:
500m Row
30 KB Swings
Rest 1:1
Accessory
3 Rounds:
10 Elbows to top of Push-up
10 Ring Row
