RX

1. Warm-Up
3 Rounds
60′ Duck Walk
12 Gymnastic Kips

2. Back Squat 10×2
Perform all 20 reps at 60% of your 1RM.
The emphasis here is SPEED.
Getting stronger is about force production.
Be Fast.

3. 40-30-20-10 reps for time:
Row For Calories
Wall Balls 20/14lbs (RX+, 30/20lbs)

SCALED

1. Warm-Up
3 Rounds
60′ Duck Walk
12 Gymnastic Kips

2. Skill: Back Squat

3. 40-30-20-10 reps for time:
Row For Calories
Wall Balls

1. Warm-up
2 Slow Rounds
750m Row
15 Rower Facing Burpees

2. Side Work
8RFT
Sled Pull 50m, sled+ 45/25lbs
Rest 1min.