Warm-up
2 Rounds:
50 Double-unders
40 Stationary Lunges
30 Wallballs, 20/14lbs

Strength
4 Rounds:
1min. Max Back Squats in 1 set @55%
Rest 3min.

MetCon
RX
3 Rounds For Time:
100 Air Squats
50/30 Calorie Bike

SCALED
3 Rounds For Time:
70 Air Squats
40/20 Calorie Row

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
For Time:
800m Run
30 Back Rack Lunges, 95/65lbs
Rest 2min.
600m Run
20 Back Rack Lunges, 115/75lbs
Rest 2min.
400m Run
10 Back Rack Lunges, 135/95lbs
(RX+ 135/95lbs & 185/125lbs on 2nd & 3rd rnd)

B.
3 Rounds For Time:
1k Ski or 40 Box Jumps, 24/20″
Rest 2-3min.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
20 Banded Leg Curls
8 Single-arm DB Row (each arm)

MetCon
5 Rounds For Time:
18 KB Swings
12 Stationary Lunges w/ KB Goblet Hold
9 Burpees

Accessory
Every 2 Minutes for 10 Minutes:
10 Barbell Roll-outs