Warm-up
3 Steady Rounds:
15 Empty Bar Thrusters
25 Lateral Bar Hops
Row 20 Calories or Bike 15 Calories
Strength:
Zercher Squats
3×10
-then-
Back Squat
3×3 @ 90%
Metcon:
RX
4 Rounds:
12 Toes to Bar
12 Thrusters 115/75lbs
12 Chest to Bar
12 Box Jumps 30/24″
Rest 2:00
SCALED/LITE Options:
Sit Ups instead of T2B
Lighter Thrusters
Pull Ups or Ring Rows
Sidework:
For time:
18-15-12-9-6-3
Kipping Handstand Push-Ups
Complete 40 Double Unders between each set.
