Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
8 Calorie Row
8 Burpees
8 Russian KB Swings
Strength
4 Rounds For Reps:
1min. Max Back Squats @60%
Rest 3min.
MetCon
"Open Workout 11.5"
AMRAP 20 Minutes:
5 Power Cleans, 145/100lbs
10 Toes-to-bar
15 Wallball, 20/14lbs
Side Work (optional)
Reps For Time:
10-15-20-25-20-15-10
GHD Sit-ups
Alt. Pistols
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
20 Walking Lunges
10 Weighted Sit-Ups w/ med ball
6-8 SA-DB Row (left)
6-8 SA-DB Row (right)
MetCon
AMRAP 20 Minutes:
5 DB Power Cleans
10 Hanging Knee Raises
15 Wallball
