Warm-up
Run 1200m or Row 100 Calories or Bike 75 Calories
Strength
Rx/Scaled
Box Squat
6×4 @ 80%+
Lite
EMOM 10 Mins:
8 Goblet Squats
Met-Con
RX
For Time:
9-7-5-3
Squat Snatch 165/115lbs
Muscle Ups
Scaled
For Time:
9-7-5-3
Squat Snatch 135/95lbs
2x CTB Pull-ups
Lite
For Time:
18-14-10-6
KB Swings
Ring Rows
*Run 100m in between sets.
Sidework:
5 Rounds:
Bike 2k
Rest 3:00