Warm-up/Primer
AMRAP 4 Minutes:
3 Hang Squat Cleans
6 Bar Facing Burpees
Strength
Squat Clean 5×3 @80%+
(drop and reset)
MetCon
RX
4 Rounds For Time:
20 Wallballs, 20/14lbs
15 Sit-ups
10 Handstand Push-ups
SCALED
4 Rounds For Time:
20 Wallballs, 14/10lbs
15 Sit-ups
15 HR Push-ups
Competition Side Work
4 Rounds For Max Reps:
3min. Calorie Row
3min. Calorie Bike
Rest 2min.
*alternating starting movements
CF LITE
Warm-up
AMRAP 4 Minutes:
6 Goblet Squats
6 Burpees
Strength
3 Rounds:
15 Goblet Squats
(1sec. pause at bottom of squat)
8 Strict Pull-ups
(1sec. pause with chin over bar)
MetCon
21-15-9 Reps For Time:
DB Thrusters
Burpees
Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)
