Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Gymnastic Kips
10 Strict Pull-ups
10 Calorie Row
Strength
T&G Deadlift 3x10 - AHAP
MetCon
"Open Workout 16.3"
AMRAP 7 Minutes:
10 Power Snatches, 75/55lbs
3 Bar Muscle-ups
Side Work (optional)
10 Rounds:
500m Row @2k PR pace
Rest 1min.
CF LITE
Warm-up
Same as Class
Strength
2 Rounds:
6-8 Strict Pull-ups
40sec. Push-up Hold
6-8 Landmine Rows (left)
6-8 Landmine Rows (right)
30-40sec. Hollow Hold
MetCon
AMRAP 7 Minutes:
10 Alt. DB Snatche
6 Burpees
