Warm-up
50′ Walking Lunges
500m Row
50′ Walking Lunges
400m Run
50′ Walking Lunges
Strength
Squat Clean 3x5 @80%
(pick one for rest between sets 1k row/2k bike/800m run)
LITE
3 Rounds
6 KB Romanian Deadlifts
8 Single-Arm DB Row (each arm)
10-15 Ring Dips
MetCon
RX
5 Rounds For Time:
10 Burpees to 6″ target
5/3 Bar Muscle-ups
(RX+ 8RFT)
SCALED
5 Rounds For Time:
10 Burpees
10 CTB Pull-ups
LITE
For Time:
1000m Row
30 Strict Pull-ups
800m Run
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
8 Rounds For Time:
12 Calorie Ski
12 Push Jerks, 135/95lbs
Rest 30sec.
“JT”
21-15-9 Reps For Time:
Handstand Push-ups
Ring Dips
Push-ups
