Warm-up
8 Rounds:
20 Double-unders
10 Air Squats
5 Push-ups
Strength
Pause Front Squat 4×8
MetCon
RX
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
SCALED
For Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats
Side Work (optional)
AMRAP 5 Minutes:
Strict Ring Dips in Unbroken sets of 3
CF LITE
Warm-up
8 Rounds:
40 Single-unders
10 Air Squats
5 Knee Push-ups
Strength
3 Rounds:
8 DB Romanian Deadlift
15 Stationary Dips
MetCon
2 Rounds For Time:
25 Ring Rows
25 Knee Push-ups
25 Sit-ups
25 Air Squats
