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Warm-up
Steady Through:
2min. Banded Glute Activation
3min. Row
30 Push Press, 95/65lbs

Strength
In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk

MetCon
Every 2 Minutes Until Failure:
7 Box Jump-overs, 24/20″
7 Thrusters, 75/55lbs
3 Toes to Bar
*TTB increase by 2 each interval/score is total reps
(RX+ 95/65lb thruster)

SCALED
-lower box
-less weight on thrusters
-sub knees to elbows for TTB

Side Work (optional)
For Time:
100ft Sled Push - Heavy AF

CF LITE

Warm-up
Same As Class
-sub DB's for barbell on push press

Strength
Alternating Every 2 Minutes for 12 Minutes:
8 DB Z-press
8-10 Strict Toes to Bar

MetCon
Every 2 Minutes Until Failure:
7 Step-ups
7 Wallball
3 Sit-ups
*Increase Sit-up Reps by 2 each interval

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