Warm-up/Primer
AMRAP 3 Minutes:
30/20 Calorie Bike
20 Empty Bar Push Press
Max Burpees to 6" target in remaining time

Strength
Squat Snatch 5x3 @80%+
(drop and reset)

MetCon
RX
For Time:
60 Double-unders
30 Push Jerk, 115/75lbs
400m Run
40 Double-unders
20 Push Jerk
400m Run
20 Double-unders
10 Push Jerk
400m Run
(RX+ 155/105lb push jerk)

SCALED
For Time:
120 Single-unders
30 Push Jerk, 95/65lbs
400m Run
80 Single-unders
20 Push Jerk
400m Run
40 Single-unders
10 Push Jerk
400m Run

Competition Side Work
3 Rounds For Time:
1000/800m Row
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
6 Single-leg Deadlift w/ KB (each side)
20 Lateral Goblet Squats
10 Ring Rows
(1sec. pause w/ chest at rings)

MetCon
3 Rounds For Time:
400m Run
20 Alt. Stationary Lunges w/ KB's
20 V-ups

Accessory
Alternating Every 2 Minutes for 12 Minutes:
40sec. Side Plank Hold (left side)
40sec. Side Plank Hold (right side)

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