Warm-up
2 Rounds:
30sec. ofOverhead Squats
30sec. Rest
30sec. of HR Push-Ups
30sec. Rest
30sec. of Double-unders
30sec. Rest
Strength
Squat Snatch 6×3 @70%
LITE
4 Rounds:
8-10 DB Strict Press
8-10 Russian Step-ups w/ DB's (each leg)
7-10 Toes-to-bar
(rest 45sec. between movements)
MetCon
RX
For Time:
21-18-15-12-9
Burpees to 6″ target
KB Swings, 70/53lbs
CTB Pull-ups
(RX+ 70/53lb KB snatch)
SCALED
standard burpee
53/53lb KB swings
chin-over-bar pull-ups
LITE
AMRAP 12 Minutes:
12 Burpee Box Jump-overs
100m Run
Cool Down
Pigeon, 3min./side
Competition Side Work
5 Rounds For Time:
30/15 Assault Bike Calories
7/5 Muscle-ups
3min. Rest
(scale mu's to 14 ring dips as needed)
