CF
Warm-up:
3 Steady Rounds:
15 Empty Bar Thrusters
50 Double Unders
Strength:
Back Squat 4×4 (Start around 80%)
Metcon:
3 Rounds:
20 Alternating Pistols (first scale is pistols to a box, second scale sub 2x of air squats)
15 Hang Power Snatch 115/85lbs
10 CTB Pull-ups
Side Work (optional):
5 Rounds:
:90 Row for Distance
10 Strict Handstand Push-Ups
Rest :60
cf lite
Warm-up:
3 Steady Rounds:
15 DB Thrusters
75 Single Unders
Strength:
3 Rounds:
8 DB Front Squats (heavy)
10 weighted sit-ups
12 DB Rows (right arm)
12 DB Rows (left arm)
:45 Second Side Plank Hold (each side)
Metcon:
3 Rounds:
40 Air Squats.
20 Alternating DB Snatches
10 Pull-ups or Ring Rows
