Warm-up
2 Rounds:
1k Row
25 Push Press w/ Empty Bar
25 Push-ups
Strength
EMOM for 5 Minutes:
3 Sumo Deadlifts - AHAP
(no bounce – silent)
MetCon
RX
3 Rounds for Time:
3 Rope Climbs
20 Wallballs, 20/14lbs
10 Burpees to 6″ Target
SCALED
-x3 strict pull-up for rope climbs
-14/10lb med-ball or lower target
-standard burpees
Side Work (optional)
Bench Press 5×10 @60-70%
CF LITE
Warm-up
3 Rounds:
400m Run
15 DB Push Press
15 Push-ups
Strength
4 Rounds:
10 Pause Goblet Squats
10 Strict Pull-ups
45sec. Hollow Hold
MetCon
5 Rounds for Time:
10 Pull-ups
10 Wallballs
5 Burpees
