CF

Warm-up:
3 Rounds:
:30 Handstand Hold or Plank Hold
Run 200m
15 Goblet Squats

Strength:
Power Snatch
5×5 Touch and Go
Heavier than last time

Metcon:
5 Rounds:
20 Kettlebell Swings 70/53lbs
30 Push Ups
Row 500m or 400m Run
Rest 2:00

Sidework:

A. Gymnastics
Strict Ring Dips
1 Max Set
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible

B. Accessory
Front Rack Walking Lunge Steps
5×10
Load a Barbell AHAP while still completing Unbroken.

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 12 Mins:
6 Alternating DB Power Snatches

Metcon:
5 Rounds:
15 Kettlebell Swings
20 Push Ups
Row 500m or Run 400m
Rest 2:00