Warm-up
AMRAP 4 Minutes:
10 Calorie Row
5 Rower Facing Burpees
10 DB Thrusters (light)
Strength
EMOM 3 Minutes:
5 Thrusters
-then-
EMOM 4 Minutes:
3 Thrusters
-then-
EMOM 5 Minutes:
1 Thruster
*start at a moderate weight and work up across sets
MetCon
RX
For Time: (25min. cap)
1200m Run
-then-
12 Rounds:
4 Strict Handstand Push-ups
8 CTB Pull-ups
12 Air Squats
(RX+ 20/14lb vest)
SCALED
-kipping handstand push-ups
-chin over bar pull-ups
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
20 Overhead Walking Lunges w/ DB
10 Single-arm DB Row (each arm)
45sec. Plank Hold
MetCon
For Time: (25min. cap)
800m Run
-then-
12 Rounds:
2 Push-ups
4 Pull-ups
8 Air Squats