Warm-up
3 Rounds
60ft Duck Walk
12 Gymnastic Kips
Strength
Squat Snatch 6×3 @70-80%
LITE
4 Rounds
10-12 Heavy Goblet Squats
8 Single-arm DB Rows (each arm)
12-15 Ring Dips
(rest 60sec. between movements)
MetCon
RX
AMRAP 7 Minutes:
15 Calorie Row
15 Toes to Bar
15 Thrusters, 95/65lbs
SCALED
AMRAP 7 Minutes:
10 Calorie Row
10 Knees to Elbows
10 Thrusters, 75/55lbs
LITE
Alternating EMOM for 15 Minutes:
45sec. Reverse Lunges w/ DB's
45sec. Left Side Plank
45sec. L-Seated DB Press
45sec. Right Side Plank
45sec. Hollow Rock Hold
Cool Down
Pigeon, 3min./side
Competition Side Work
6 Rounds For Time:
1k Assault Bike
1 Legless Rope Climb
3min. Rest
(RX+ L-sit rope climb)
