Warm-up
4 Rounds:
6 Pull-ups
200m Run
6 Ring Dips
Strength
10 Rounds:
3 Back Squats @70-75%
(200m run between rounds at a steady pace)
MetCon
RX
AMRAP 15 Minutes:
20 Box Jump-overs, 24/20″
10 Power Snatch, 115/75lbs
5 Bar Muscle-ups
SCALED
AMRAP 15 Minutes:
20 Box Jump-overs, 20/16″
10 Power Snatch, 95/65lbs
8 CTB Pull-ups
Side Work (optional)
T&G Push Jerk 5x5, AHAP
CF LITE
Warm-up
4 Rounds:
6 Ring Rows
200m Run
6 Seated Ring Dips
Strength
4 Rounds:
10 DB Strict Press
12 Russian Step-ups (each leg)
50m Farmers Carry
MetCon
AMRAP 15 Minutes:
12 Box Step-overs
8 DB Snatch
4 Strict Pull-ups
