Warm-up
2 Rounds:
20/12 Calorie Bike
10 Snatch Balance (light)
20 Box Jumps
10 Handstand Push-ups
Strength
3 Sets:
Max Rep Overhead Squats
Rest 3min. Between Sets
(scores are best set AND total reps across 3 sets)
Advanced = Bodyweight
Intermediate = 3/4 Bodyweight
Beginner = 1/2 Bodyweight or less
MetCon
RX
3 Rounds For Time:
12 Thrusters, 115/80lbs
6 Bar Muscle-ups
6 Single-arm DB Push Press - AHAP
SCALED
3 Rounds For Time:
12 Thrusters, 105/75lbs
12 CTB Pull-ups
6 Single-arm DB Push Press - AHAP
Side Work (optional)
AMRAP 3 Minutes x2
2 Unbroken CTB Pull-ups
4 Unbroken CTB Pull-ups
6 Unbroken CTB Pull-ups
etc.
(rest 3min. between sets/start over each round)
CF LITE
Warm-up
2 Rounds:
20/12 Calorie Row
10 Goblet Squats
20 Step-ups
10 Push-ups
Strength
Accumulate 7 Minutes:
Hollow Hold
(20min. cap)
MetCon
3 Rounds For Time:
8 DB Thrusters
6 Pull-ups
4 Single-arm DB Push Press
