Warm-up
EMOM 5 Minutes:
15sec. Bike (HARD)
-then-
3 Rounds:
5 Push-ups
10 Goblet Squats
15sec. Handstand Hold
Strength
Find a 5RM Bench Press
MetCon
RX
For Time:
22 Toes to Bar
22 Clean & Jerks, 95/65lbs
22 Calorie Row
SCALED
For Time:
18 Knees to Elbows
18 Clean & Jerks, 75/55lbs
18 Calorie Row
Side Work (optional)
A. For Time:
100 Calorie Bike
B. For Time:
200m OH Plate Carry, 45/25lbs
200m Farmer Carry, 50/35lb DB's
CF LITE
Warm-up
EMOM 5 Minutes:
15sec. Row (HARD)
-then-
3 Rounds:
5 Knee Push-ups
10 Air Squats
15sec. Push-up Hold
Strength
Accumulate 7 Minutes:
Farmers Hold - AHAP
(20min. cap)
MetCon
For Time:
18 Hanging Knee Raises
18 Dual DB Clean & Press
18 Calorie Bike
