Warm-up
Alternating EMOM 12 Minutes:
20sec. Handstand Hold
20 Double-unders
Strength
Touch & Go Deadlift 3x10 @55%+
MetCon
RX
AMRAP 8 Minutes:
5 Power Cleans, 155/105lbs
10 CTB Pull-ups
5 Push Jerks, 155/105lbs
SCALED
AMRAP 8 Minutes:
5 Power Clean, 115/75lbs
10 Pull-ups
5 Push Jerk 115/75lbs
Side Work (optional)
For Time:
100m Run
27 Bar Facing Burpees
100m Run
21 Bar Facing Burpees
100m Run
15 Bar Facing Burpees
100m Run
9 Bar Facing Burpees
Rest 3min.
*Go back through in reverse order starting with 9 burpees
CF LITE
Warm-up
Same as class
MetCon
Alternating Every 2 Minutes for 30 Minutes:
5 Burpees + 15 DB Thrusters
12 Strict Pull-ups
60sec. Max Calorie Bike (SPRINT)
8 Single Arm DB Row (each arm)
45sec. Side Plank (each side)