Warm-up
Move Steady Through
25 Jumping Squats
40 Calories on Bike or Rower
25 Push-ups
Strength
Power Snatch
7×1 90%+
Lite = EMOM 4 Heavy Alt. DB Snatches For 10 minutes.
Met-Con
RX
For Time:
150 Air Squats
30 CTB Pull-ups
100 Air Squats
20 CTB Pull-ups
50 Air Squats
10 CTB Pull-ups
Scaled
For Time:
150 Air Squats
30 Pull-ups or assisted pull-ups
100 Air Squats
20 Pull-ups or assisted pull-ups
50 Air Squats
10 Pull-ups or assisted pull-ups
Lite
For Time:
100 Air Squats
30 Pull-ups or assisted pull-ups or ring rows
75 Air Squats
20 Pull-ups or assisted pull-ups or ring rows
50 Air Squats
10 Pull-ups or assisted pull-ups or ring rows
Sidework:
10 Rounds:
10 Bar Facing Burpees
10 Toes to Bar
Rest :30
