Warm-up
3 Rounds:
8 Burpee Box Jumps
8 Empty Bar Thrusters
8 Strict Pull-ups
Strength
EMOM for 10 Minutes:
2 Power Clean & Push Jerk, AHAP
MetCon
RX
For Time:
15 Power Cleans, 135/95
5 Muscle-ups
10 Power Cleans, 165/115
7 Muscle-ups
5 Power Cleans, 195/135
9 Muscle-ups
SCALED
For Time:
15 Power Cleans, 95/65lbs
10 Ring Dips
10 Power Cleans, 115/75lbs
14 Ring Dips
5 Power Cleans, 135/95lbs
18 Ring Dips
Side Work (optional)
AMRAP 2 Minutes x5:
30 Wallball, 30/20lbs
Max Rep GHD Sit-ups
*Rest 2min. between AMRAP's
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
10-12 Ring Rows
(1sec. pause w/ chest at rings)
60sec. Nose & Toes Hold
MetCon
5 Rounds For Time:
400m Run
10 Strict Pull-ups
Accessory
6 Rounds:
30sec. Hollow Hold
Rest 30sec.