Warm-up
AFAP:
300/250m Row
-then-
Puppy Dog on Box, 3min.
-then-
3 Steady Rounds:
15 Squat Jumps
10 Romanian Deadlifts
Strength
Push Press 4×3 @85%
MetCon
AMRAP 7 Minutes:
10 Deadlift, 115/75lbs
10 Air Squats
10 Hang Power Clean, 115/75lbs
10 Air Squats
10 Push Jerk, 115/75lbs
10 Air Squats
SCALED
-lighter barbell
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. 3 Rounds:
50ft Duck Walk
-right into-
Max Squat Hold
2min. Rest
B. AMRAP 10 Minutes:
10 Sandbag Squats - AHAP
50m Farmers Carry, 53/35lb KB's
1min. Rest
C. 5 Rounds For Time:
30/18 Calorie Assault Bike
3min. Rest
CF LITE
Warm-up
Same As Class
Strength
4 Rounds:
6-8 DB Push Press
6-8 KB Romanian Deadlift
10-15 Leg Lowering
MetCon
AMRAP 7 Minutes:
10 DB Deadlift
10 Air Squats
10 DB Hang Power Clean
10 Air Squats
10 DB Push Press
10 Air Squats