Warm-up
AMRAP 7 Minutes:
5 Toes to Bar
5 Box Jumps
10 Calorie Row

Strength
Split or Push Jerk 5×3 @60-90%

MetCon
RX
AMRAP 10 Minutes:
200m Run
15 Goblet Squats, 53/35lbs
10 Burpee Box Jump-overs, 24/20"

SCALED
AMRAP 10 Minutes:
200m Run
15 Goblet Squats, 44/26lbs
10 Burpee Box Jump-overs, 20/16"

Side Work (optional)
3 Rounds For Time:
10 Stone over Shoulder
100ft Back Rack Yoke Carry
Rest 90sec.

CF LITE

Warm-up
AMRAP 7 Minutes:
5 Knees to Elboes
5 Step-ups
5 Calorie Row

Strength
3 Rounds:
12 Ring Rows
20 Weighted Lunges w/ DB's
10 Band Pull-a-parts

MetCon
AMRAP 10 Minutes:
10 Calorie Bike
10 Goblet Squats
5 Burpee Box Step-overs

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