Warm-up
400m Run
30 Air Squats
60sec. Handstand Hold
400m Run
Strength
Strict Press 1×8 @60%, 1×8 @70%, 1xAMRAP @75%
Metcon
RX
For Time: (11min. cap)
2k Row
10 Overhead Squats, 185/125lbs
(RX+ 205/135lb OHS)
SCALED
-155/110lb OHS
*Your score is total time plus your 2k row time
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 5 Attempts at a Max Set of Muscle-ups
(rest 3-5min. between sets)
B. Ring Pull Down + Transition 5x3
(rest 2-3mins between sets)
CF LITE
Warm-up
400m Run
30 Air Squats
60sec. Push-up Hold
200m Run
Strength
3 Sets:
6-8 Single-arm DB Strict Press (each arm)
6-8 KB Romanian Deadlifts
30-45sec. Side Plank (each side)
MetCon
3 Rounds For Time:
1k Bike
10 Goblet Squats
