CF

Warm-up:
1000m Row or 800m Run

Strength
Zero Bounce Deadlift
5×3 @75-85% of 1RM

Metcon:
4 Rounds:
Run 400m
Row 500/400m
Assault Bike 1k/.9k

Sidework (optional):

A. Gymnastics
EMOM for 10 Minutes
3 Bar Muscle Ups
Max Air Squats in :20
Both movements in same minute

B. Accessory
AMRAP 7 Minutes
7 Double Kettlebell Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly.

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
12 Double KB Deadlift
12 Ring Rows
12 DB Strict Press

Metcon:
3 Rounds:
Run 400m
Row 500/400m
Assault Bike 1k/.9k