Warm-up
3 Rounds:
10 Strict Pull-ups
15 PVC Dislocates
20 Double-unders
MetCon
20 Rounds For Max Calories:
10sec. Max Calorie Bike
Rest 60sec.
RX
-50 burpee penalty if you do not achieve 160/100cal.
SCALED/LITE
-50 burpee penalty if you do not achieve 140/80cal.
Strength
Make up a lift you missed earlier in the week
A.
Pause Front Squat 4x8
B.
Squat Clean 6x2 @60-95%
C.
Split or Push Jerk 6x2 @70-95%
