CF

Warm-up
1500m Row
-then-
2 rounds:
15 Empty Bar Good Mornings
15 Sumo Deadlift with KB

Strength:
Deadlift 4×4 @70-80% of 1RM
Zero Bounce

Metcon:
4 Rounds:
40/24 Calories on Bike or Rower
Run 800m
Rest 2:00

Side work (optional):
Double Dumbbell Clean and Jerk
Touch and Go 6×5 Heavy AF
Increase weight across all sets if possible

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
12 Double KB Deadlift (heavy)
45 Second Plank Hold
Rest 90 Seconds.

Metcon:
3 Rounds:
Row 800m
Run 800m
Rest 2:00