Warm-up
3 Rounds:
10 Push-ups
15 Air Squats
20 Good Mornings
Strength
Sumo Deadlift 5×2 AHAP
(no bounce – silent)
MetCon
RX
AMRAP 15 Minutes:
40 Double-unders
20 Wallballs, 20/14lbs
10 Toes to Bar
SCALED
-x2 single-unders
-14/10lb med. ball
-knees to elbows
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Every 90sec. for 9 Minutes:
3-10 Strict CTB Pull-ups
B. Knees to Elbows 6x10
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
10 DB Bench Press
8 Step-ups w/ farmers hold
Max Dead Hang from pull-up bar
MetCon
AMRAP 15 Minutes:
20 Mountain Climbers
10 Wallballs
5 Hanging Knee Raises
