CF

Warm-up:
2 Steady Rounds:
800m Row or Run
20 Push Press w/ Empty Bar

Strength:
Find 1RM Split Jerk

Metcon:
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 185/115lbs
10 CTB Pull-ups (RX+ = 5 Ring Muscle Ups)

Side Work (optional):
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3

CF LITE

Warm-up:
Same as class.

Strength:
Every 2 mins for 16 minutes:
10 DB Push Press
10 step-ups with same weight

Metcon:
AMRAP 20 Minutes
100 Single Unders
10 DB Squat Cleans
10 Ring Rows