Warm-up
3 Rounds:
6 Push Press, 95/65lbs
9 Squat Jumps to Box, 24/20″
12 Calorie Row
Strength
Find a 1RM Back Squat
MetCon
RX
“Fight Gone Bad”
3 Rounds for Max Reps:
1min. Wallballs, 20/14lbs
1min. Sumo Deadlift High Pull, 75/55lbs
1min. Box Jumps, 20/16″
1min. Push Press, 75/55lbs
1min. Calorie Row
1min. Rest
SCALED
3 Rounds for Max Reps:
1min. Wallballs, 14/10lbs
1min. Sumo Deadlift High Pull, 45/35lbs
1min. Step-ups, 20/16″
1min. Push Press, 45/35lbs
1min. Calorie Row
1min. Rest
Side Work (optional)
AMRAP 5 Minutes:
3 Unbroken Ring Dips
(RX+ strict ring dips)
CF LITE
Warm-up
3 Rounds:
6 DB Push Press
9 Jump Squats
12 Calorie Bike
Strength
Accumulate 7 Minutes:
Wall Sits
(20min. cap)
MetCon
3 Rounds for Max Reps:
1min. Wallballs
1min. KB Sumo Deadlift High Pull
1min. Step-ups
1min. DB Push Press
1min. Calorie Row
1min. Rest
