Warm-up
800m Run
-then-
50 Walking Lunges
10 Good Mornings
20 Burpees
10 Good Mornings
Strength
EMOM for 10 Minutes:
1 Squat Snatch @65-95%
MetCon
RX
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 95/65lbs
9 Bar Facing Burpees
6 Bar Muscle-ups
(RX+ 115/75lb SDHP)
SCALED
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 75/55lbs
9 Burpees
6 CTB Pull-ups
Side Work (optional)
AMRAP 3 Minutes x3:
3 DB Thrusters, 45/25lbs
3 Box Jumps, 24/20″
6,6,9,9,12,12 etc.
*Rest 3min. between AMRAP's
*Start over each AMRAP
CF LITE
Warm-up
Same as class
Strength
Every 3 Minutes for 15 Minutes:
6 DB Bench Press
MetCon
AMRAP 15 Minutes:
5 Strict Pull-ups
10 Strict Handstand Push-ups
20 Air Squats
Accessory
Alternating EMOM for 6 Minutes:
10 Ring Rows
(1sec. pause w/ chest at rings)
45sec. Plank Hold