CF

Warm-up
3 Rounds:
:30 HS Hold or Plank Hold
Row 250m
10 Push-ups

Strength
Strict Press
3×10 AHAP

Metcon:
RX
AMRAP 7 Minutes
5 Strict HSPU
10 Dumbbell Snatch 55/35lbs
Run 100m

SCALED
AMRAP 7 Minutes
5 Strict DB Press AHAP
10 Dumbbell Snatch 45/25lbs
Run 100m

Sidework:
Farmer’s Carry
5×50′
AHAP

CF LIte

Warm-up
3 Rounds:
:30 HS Hold or Plank Hold
Row 250m
10 Push-ups

Strength
Dumbbell Strict Press
3×10 AHAP

Metcon:
AMRAP 7 Minutes
5 DB Strict Press (AHAP)
10 Dumbbell Snatch
Run 100m