Warm-up
5 Rounds:
10 Inchworms w/ push-up
10 Banded Good Mornings
10 DB Thrusters
Strength
Split or Push Jerk 6×2 @60-95%
MetCon
RX
AMRAP 12 Minutes:
10 Deadlift, 225/155lbs
40 Double-unders
5 Bar Muscle-ups
SCALED
AMRAP 12 Minutes:
10 Deadlift, 185/135lbs
80 Single-unders
10 CTB Pull-ups
Side Work (optional)
3 Rounds:
15 Push-ups
50ft Prowler Push (moderate weight)
5 Stone over Shoulder, AHAP
50ft Prowler Push
Rest 3min.
CF LITE
Warm-up
Same as class
MetCon
AMRAP 8 Minutes:
250m Row
10 DB Push Press
10 DB Front Squat
-Rest 8min. then-
AMRAP 8 Minutes:
20 Jumping Lunges
20/15 HR Push-ups
10 Pull-ups
-Rest 8min. then-
AMRAP 8 Minutes:
20 Box Jumps
15 Toes to Bar
10/5 Ring Dips
