Warm-up
3 Rounds:
15 Push Press
25 Air Squats
2min. Bike or Row
Strength
Front Squat 4x4 @80%+
MetCon
RX
3 Rounds For Time:
21 Alt. Pistols
15 Hang Power Cleans, 115/75lbs
9/6 Muscle-ups
(RX+ 135/95lb HPC)
SCALED
3 Rounds For Time:
42 Air Squats
15 Hang Power Cleans, 95/65lbs
9 Burpee CTB Pull-ups
Competition Side Work
5 Rounds For Time:
60sec. Max Calorie Row
6 Strict Handstand Push-ups
Rest 60sec.
(RX+ 10 strict HSPU's)
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
12-16 Weighted Step-ups
8 Single-arm DB Row (each arm)
MetCon
AMRAP 12 Minutes:
200m Run
20 Mountain Climbers
20 DB Snatches
Accessory
Alternating EMOM for 10 Minutes:
12-15 Barbell Roll-outs
45sec. Wall Sit
