Warm-up
Alternating EMOM for 15 Minutes:
5 Burpee Pull-ups
10 Calorie Row (sprint)
15 Air Squats
Strength
Front Squat 5×4 @80%+
MetCon
AMRAP 15 Minutes:
400m Run
12 Dual KB Deadlifts
9 Dual KB Hang Power Cleans
6 Dual KB Push Press
RX= 53/35lb KB's
SCALED= 44/26lb KB's
Side Work (optional)
5 Sets:
3-6 Unbroken Muscle-ups
(rest as needed between sets)
CF LITE
Warm-up
Alternating EMOM for 15 Minutes:
3 Burpees + 3 Ring Rows
6 Calorie Row (sprint)
9 Air Squats
Strength
3 Sets:
6-8 KB Deadlift
10-15 Chest to Deck Push-ups
30sec. Hollow Hold
MetCon
AMRAP 15 Minutes:
200m Run
9 Dual DB Deadlifts
6 Dual DB Hang Power Cleans
3 Dual DB Push Press
