Warm-up:
Bike or Row 100 Calories
Strength:
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60
Metcon:
RX
5 Rounds:
7 Squat Snatch 135/95lbs
7 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
SCALED
5 Rounds:
6 Squat Snatch 115/75lbs
12 CTB Pull-ups
THEN
Row 500m or Run 400m
(only 1 Row immediately following last round)
LITE
5 Rounds:
12 Alt. DB Snatch
12 Pull-ups or Ring Rows
THEN
Row 500m or Run 400m
(only 1 Row or Run immediately following last round)
Sidework:
6 Rounds:
Bike 1k
Rest 1:1
