Warm-up
3 Rounds:
200m KB Carry in front rack
(switch arms halfway)
20 Air Squats
30sec. HS Hold
Strength
Front Squat 4×8 @65-75%
MetCon
RX
30-20-10 Reps For Time:
Wallballs, 30/20lbs
Deadlifts, 155/110lbs
SCALED
-20/14lb med-ball
-135/95lb deadlift
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM for 10 Minutes:
4 Muscle-up +1s
B. Strict CTB Pull-ups 8x7
CF LITE
Warm-up
3 Rounds:
200m Run
20 Air Squats
30sec. Push-up Hold
Strength
3 Sets:
8-10 DB Bench Press
4-6 Strict Pull-ups
10-15 Strict Toes to Bar
MetCon
30-20-10 Reps For Time:
Wallballs
Duel KB Deadlifts
