Warm-up
EMOM for 12 Minutes:
5 Burpee Box Jumps
5 Empty Bar Thrusters
Strength
Squat Snatch Complex 5x2
(power position snatch + low hang snatch + snatch from ground)
MetCon
RX
For Time:
800m Run
-then-
21-15-9 Reps of:
Handstand Push-ups
Box Jump-overs, 24/20″
-then-
800m Run
SCALED
-4/2" deficit push-ups
-20/16" box or step-overs
Side Work (optional)
Alternating EMOM 10 Minutes:
15 GHD Sit-ups
30sec. Stone Hold (bear hug)
CF LITE
Warm-up
EMOM for 12 Minutes:
3 Burpee to plate
3 DB Thrusters
Strength
4 Rounds:
8 KB Deadlift
45sec. Side Plank (left)
10 Strict Pull-ups
45sec. Side Plank (right)
MetCon
For Time:
400m Run
-then-
21-15-9 Reps of:
HR Push-ups
Step-ups
-then-
400m Run
