Warm-up
3 Rounds:
10 Russian KB Swings
8 Burpees
30 Double-unders
Strength
Find a 1RM Jerk
(split or push)
MetCon
RX
“Helen”
3 Rounds For Time:
400m Run
21 KB Swings, 53/35lbs
12 Pull-ups
SCALED
6 Rounds For Time:
200m Run
10 KB Swings, 44/26lbs
6 Strict Pull-ups
Side Work (optional)
Romanian Deadlift 3×10
CF LITE
Warm-up
Same as class
Strength
6 Rounds:
12 Strict Pull-ups
30sec. Handstand Hold
MetCon
3 Rounds for Max Reps/Calories:
3min. Calorie Row
2min. of Strict Handstand Push-ups
1min. of Strict Pull-ups
Rest 3 minute
Accessory
Accumulate 4 Minutes:
Hollow Hold
(10min. cap)
