Warm-Up
3 Steady Rounds
500m Row or 1000m Bike
15 Push Press (95/65)
15 Front Squats (95/65)
LITE = Use DBs
Strength:
Split Jerk 7×2 75-85%
LITE = 7x7 DB Push Press
Metcon:
RX
AMRAP 4:00 x 3
15 Dumbbell Box Step Overs 24/20″ (55/35)
100m Farmers Carry
Max Strict Pull Ups in remaining time
Rest 2:00
SCALED/LITE= Lighter DB & Kipping Pull-ups or Ring Rows.
Sidework:
Sumo Deadlift 3-3-3