Warm-up
10 Wall Walk into 3sec. Nose & Toes Handstand Hold
30 Sit-ups
30 Calorie Row

Strength
Split or Push Jerk 5×3 @70-80%

MetCon
RX
AMRAP 7 Minutes - Climb the Ladder:
3 Toes to Bar
3 Power Snatch, 95/65lbs
6,6,9,9,12,12 etc..

SCALED
AMRAP 7 Minutes - Climb the Ladder:
3 Knees to Elbows
3 Power Snatch, 75/55lbs
6,6,9,9,12,12 etc..

Side Work (optional)
3 Rounds For Time:
200m Empty Sled Drag
15 Stone Over Shoulder, AHAP

CF LITE

Warm-up
15 HR Push-ups into 3sec. Plank Hold
30 Sit-ups
30 Calorie Row

Strength
3 Rounds:
4-6 Strict Pull-ups
6-8 Pause Goblet Squats
30sec. Side Plank (each side)

MetCon
3 Rounds For Time:
400m Run
10 Strict Pull-ups
10 Strict Handstand Push-ups

Accessory
Every 2 Minutes for 12 Minutes:
30sec. Side Plank
(alt. sides every 2min.)

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