Warm-up
EMOM for 8 Minutes:
5 Burpee Box Jumps
MetCon
5 Rounds For Max Calories:
1min. Calorie Row
Rest 3min.
RX
-10 burpee penalty for each round you do not achieve 25/20cal.
SCALED/LITE
-7 burpee penalty for each round you do not achieve 20/15cal.
Strength
Make up a lift you missed earlier in the week
A.
Pause Front Squat 4x10
B.
Squat Snatch 5x3 @60-90%
C.
Split or Push Jerk 5x3 @70-80%