Warm-up
5 Rounds:
20 Double-unders
15 Air Squats
5 HR Push-ups
Strength
Front Squat 4×10 @60-70%
MetCon
RX
AMRAP 9 Minutes:
9/6 Calorie Bike
9 Shoulder to OH, 115/75lbs
9 CTB Pull-ups
SCALED
-95/65lb STO
-chin over bar pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Every 3 Minutes for 18 Minutes:
5 Bar Muscle-ups
B. Strict Ring Dips 8x5
CF LITE
Warm-up
5 Rounds:
20 Mountain Climbers
15 Air Squats
5 HR Push-ups
Strength
3 Rounds:
6 Pause Goblet Squats
10 Strict Pull-ups
MetCon
AMRAP 9 Minutes:
9/6 Calorie Row
9 DB Push Press
9 Ring Rows
