Warm-up
600m Row
30 Leg Swings (each side)
15 Burpees
Strength
Every 2min. for 8min.
3 MisFit Clean Complex @70%+
LITE
5 Rounds
6-8 Bulgarian Split Squats (each leg)
Max Unbroken Ring Push-ups
MetCon
RX
5 Rounds For Time:
15 Push Press, 95/65lbs
15 Alternating Pistols
3 Rope Climbs or 2 Legless
(RX+ 21 PP & 21 alt. pistols)
SCALED
5 Rounds For Time:
15 Push Press, 95/65lbs
30 Air Squats
9 Burpee CTB Pull-ups
LITE
4 Rounds For Max Reps:
45sec. Burpees
Rest 45sec.
45sec. V-ups or Hollow Rocks
Rest 45sec.
Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.
Deadlift 3x15
(heavy, smooth, unbroken)
4 Rounds For Time:
15/9 Calorie Bike
15 Overhead Squats, 115/75lbs
6 Muscle-ups
Rest 2min.
(RX+ 21/14cal. bike, 21 OHS & 9 mu's)
6 Rounds For Time:
20 Bar Facing Burpees
Rest 1:1
