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Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
500m Row
50ft. Handstand Walk or 5 Wall Walks

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
AMRAP 12 Minutes:
30 Front Squats, 135/95lbs
30 Box Jump-overs, 24/20″
30 Pull-ups

SCALED
-less weight on front squats
-lower box or step-overs
-banded pull-ups or ring rows

Side Work (optional)
4 Rounds For Reps:
90sec. Max Power Clean Singles @65-80%
Rest 2min. & 30sec.

CF LITE

Warm-up
Same as Class

Strength
Accumulate 7min.
Wall Sit
(20min. cap)

MetCon
AMRAP 12 Minutes:
30 Goblet Squats
30 Step-ups
30 HR Push-ups

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