CF

Warm-up
3 Steady Rounds
15 Kettlebell Swings
15/10 Calories on Bike or Rower
10 Pull Ups (strict if possible)

Strength:
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

Metcon:
AMRAP 7 Minutes
7 Deadlifts 275/195lbs
Bike 12/7 Calories

Sidework:
For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
*Complete 50 Double Unders before each round of Muscle Ups.
15 Minute Cap. Scale as needed.

CF LITE

Warm-up:
3 Steady Rounds:
15 Kettlebell Swings
15/10 Calories on Bike or Rower
10 Ring Rows

Strength:
Perform 3 Complexes EMOM for 12 mins:
Clean Complex: DB Squat Clean + Front Squat + Push Press

Metcon:
AMRAP 7 Minutes
7 Double KB Deadlifts
Row 12/7 Calories