Warm-up
4 Rounds:
10 Calorie Bike
10 Banded Good Mornings
10 Wallballs (heavy)
Strength
Strict Press 1×10 @50%, 1×10@60%, 1xAMRAP @70%
MetCon
RX
3 Rounds For Time:
400m Run
21 Wallball, 20/14lbs
12 Toes to Bar
SCALED
-14/10lb Med. Ball or less
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM for 10 Minutes:
2 Muscle-up +1s
B. Ring Pull Down + Transition 6x5
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
8 KB Romanian Deadlift
8 Single-arm KB Row (each arm)
45sec. Plank Hold
MetCon
5 Rounds For Time:
200m Run
15 Wallball
15 Sit-ups