RX

1. Warm-Up
Slow 8:00
Run 200m
5 Pull-Ups
20 Air Squats

2. Back Squat 6×4
Use 70% as a guideline, but you should go heavier than the last time we went 70%.

3. For Time
90 Double Unders
30 KB Swings, 53/35#
60 Double Unders
20 KB Swings, 53/35#
30 Double Unders
10 KB Swings, 53/35#
(RX+, 70/53# KB Swings)

SCALED

1. Warm-Up
Slow 8:00
Run 200m
5 Ring Rows
20 Air Squats

2. Skill: Back Squat

3. For Time
180 Single Unders
30 KB Swings
120 Single Unders
20 KB Swings
60 Single Unders
10 KB Swings

1. Warm-Up
3 Slow Rounds
30 Unbroken Thrusters, 45/35#
2-8 Unbroken Muscle-ups

2. Side Work
12 Rounds
Sprint 100m
Rest 45 Seconds