Warm-up
3 Rounds:
5 Strict Pull-ups
10 Push-ups
20sec. Handstand Hold
Strength
Find a 1RM Strict Press
MetCon
AMRAP 15 Minutes:
10/8 Calorie Bike
1 Rope Climb
3 Clean & Jerks, 155/110lbs
10/8 Calorie Bike
2 Rope Climbs
6 Clean & Jerks
10/8 Calorie Bike
3 Rope Climbs
9 Clean & Jerks
etc…
Scaling
-sub x3 strict pull-ups for rope climbs
-less weight for C&J
*Score is total reps
Side Work (optional)
A. For Time:
120yd Shuttle Sprint
(0-10, 10-0, 0-20, 20-0, 0-30, 30-0)
*4-5 Attempts to find fastest time, rest as needed between efforts
B. AMRAP 5 Minutes:
3 Unbroken Handstand Push-ups
(RX+ strict HSPU's)
CF LITE
Warm-up
Same As Class
-sub push-up hold for HS hold
Strength
4 Rounds:
6-8 KB Romanian Deadlift
6-8 Single-arm DB Row (each arm)
45-60sec. Jump Rope Practice
MetCon
AMRAP 15 Minutes:
10/8 Calorie Row
3 Strict Pull-ups
3 DB Clean & Press
10/8 Calorie Row
6 Strict Pull-ups
6 DB Clean & Press
10/8 Calorie Row
9 Strict Pull-ups
9 DB Clean & Press
etc…
