Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
50 Double-unders
5 Strict CTB Pull-ups
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)

MetCon 1
AMRAP 5 Minutes:
1 Power Clean, 205/135lbs
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3 Power Cleans
3 Muscle-ups
4/4, 5/5, 6/6, etc...

-rest 5min. then-

MetCon 2
AMRAP 5 Minutes:
3 Power Snatches, 115/75lbs
6 Toes-to-bar
9 Box Jump-overs, 24/20″

-rest 5min. then-

MetCon 3
AMRAP 5 Minutes:
2 Thrusters, 115/75lbs
2 Lateral Bar Burpees
4 Thrusters
4 Lateral Bar Burpees
6 Thrusters
6 Lateral Bar Burpees
8/8, 10/10, 12/12, etc...

-rest 5min. then-

MetCon 4
AMRAP 5 Minutes:
20 KB Swings, 53/35lbs
20 HR Push-ups

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1
AMRAP 5 Minutes:
1 DB Power Clean
1 Seated Ring Dip
2 DB Power Cleans
2 Seated Ring Dips
3 DB Power Cleans
3 Seated Ring Dips
4/4, 5/5, 6/6, etc...

-rest 5min. then-

MetCon 2
AMRAP 5 Minutes:
4 Alt. DB Snatches
8 Hanging Knee Raises
12 Box Step-overs

-rest 5min. then-

MetCon 3
AMRAP 5 Minutes:
2 Wallball
2 Burpees
4 Wallball
4 Burpees
6 Wallball
6 Burpees
8/8, 10/10, 12/12, etc...

-rest 5min. then-

MetCon 4
AMRAP 5 Minutes:
10 KB Swings
10 HR Push-ups