Warm-up
400m Run
15 Burpees
200m Run
10 Burpees
100m Run
5 Burpees
Strength
Find your 1RM Split Jerk
LITE
3 Rounds:
10-12 Ring Rows
30sec. Hollow Rock Hold
100m Farmer’s Carry
45sec. Plank Hold
(rest 45sec. between movements)
MetCon
RX
AMRAP 6 Minutes:
10 Box Jump-overs, 24/20″
5 Front Squats, 205/145lbs
(RX+ 225/155lb front squat)
SCALED
AMRAP 6 Minutes:
10 Box Jump-overs, 20/16″
5 Front Squats, 185/135lbs
LITE
4 Rounds For Time:
400m Run
20 KB Swings
90sec. Rest
Cool Down
Saddle, 5min.
Competition Side Work
For Time:
4 Rope Climbs
90sec. Rest
3 Rope Climbs
60sec. Rest
2 Rope Climbs
(RX+ legless rope climbs)
-OR-
For Reps:
Max UB Strict Pull-ups
90sec. Rest
Max UB CTB Pull-ups
60sec. Rest
Max UB Pull-ups
