Warm-up
3 Rounds:
25 Banded Good Mornings
20 OH Walking Lunges w/ plate
Strength
Sumo Deadlift 10×3 @60% of 3RM
(speed work - no bounce - silent)
MetCon
RX
AMRAP 9 Minutes:
8 Front Rack Lunges, 135/95lbs
15 Wallballs, 20/14lbs
8 Front Rack Lunges
15 Pull-ups
SCALED
-95/65lb lunges or less
-band assisted pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Kipping Rind Dips 7x7
(rest 60-90sec. between sets)
B. Horizontal Ring Rows 5x10
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
6 KB Romanian Deadlifts
8 Single-arm DB Strict Press (each arm)
100m Farmers Carry
MetCon
AMRAP 9 Minutes:
6 Front Rack DB Lunges
12 Wallballs
6 Front Rack DB Lunges
12 Ring Rows
