Warm-up
1 Round - AFAP:
30 Bar Facing Burpees
-then-
Couch Stretch, 2min./side
Pigeon Stretch, 2min./side
-then-
3 Steady Rounds:
10 OH Walking Lunges, 45/35lb plate
10 Empty Bar Hang Clusters
Strength
Squat Snatch 6×3 @75-80%
(drop & reset)
MetCon
For Time:
21 Deadlifts, 225/155lbs
6/4 Bar Muscle-ups
15 Deadlifts
6/4 Bar Muscle-ups
9 Deadlifts
6/4 Bar Muscle-ups
SCALED
-lighter barbell
-x2 CTB pull-ups for bar MU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 4 Rounds For Time:
4k Bike
3min. Rest
B. Pause Overhead Squat 7x1 @90%+
C. 5 Rounds:
100m Sandbag/D-ball Carry - AHAP
(rest as needed)
CF LITE
Warm-up
Same As Class
Strength
Alt. Every 2 Minutes for 16 Minutes:
8 Single-leg KB Romanian Deadlift (each leg)
12-15 Barbell Roll-outs
MetCon
For Time:
21 KB Deadlifts
12 Burpees over KB
15 KB Deadlifts
12 Burpees over KB
9 KB Deadlifts
12 Burpees over KB