Warm-up
Row 2k or Run 1 mile
*Row or Run at steady but slower than normal pace
Strength
Box Squat
6×2 @ 80%+
Met-Con
RX
“Mary”-ish
AMRAP 20 Minutes
8 Handstand Push-ups
10 Alternating Pistols
12 Pull Ups
Scaled
AMRAP 20 Minutes
8 Deficit Push-ups
10 Goblet Squats (53/35)
12 Pull Ups
Lite
AMRAP 20 Minutes
8 HRPush-ups
10 Goblet Squats
12 Pull Ups or Ring Rows
Sidework
6 Rounds:
Run 800m
Rest 1:1