Warm-up
3 Rounds:
8 Handstand Push-ups
12 Goblet Squats
8 Inchworms
Strength
Front Squat 4×10 @60-70%
MetCon
RX
AMRAP 7 Minutes:
5 Shoulder to Overhead, 155/110lbs
10 Toes to Bar
40 Double-unders
SCALED
-115/75lb STO or less
-sub knees to elbows for TTB
-sub x2 single-unders for DU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 5 Rounds:
Max Unbroken Muscle-ups
Rest 3-5min.
B. Strict Pull-ups 8x5
CF LITE
Warm-up
3 Rounds:
8 HR Push-ups
12 Goblet Squats
8 Inchworms
Strength
4 Rounds:
10 Goblet Squat
3 Weighted Pull-ups
8 Lateral Lunges (each leg)
10 Push-ups
MetCon
AMRAP 7 Minutes:
5 DB Push Press
10 Sit-ups
40 Mountain Climbers
