CF

Warm-up:
Run 1 Mile or Row 2k

Strength:
Deadlift
4×4 @75-85% of 1RM

Zero Bounce

Metcon:
RX
For Time:
50 Push Ups
35 Ring Dips
20 Ring Muscle Ups

SCALED
For Time:
50 Push Ups
35 Ring Dips
35 CTB Pull-ups

Side Work (optional):
3 Rounds:
10 Dumbbell Squat Snatch R-Arm 70/50lbs
10 Dumbbell Squat Snatch L-Arm
20 Box Jump Overs 24/20″

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
10 double KB deadlift
12 DB Row (right)
12 DB Row (left)
200m Jog

Metcon:
For Time:
50 Push Ups
35 Ring Dips or bench dips
35 pull-ups or ring rows.