RX
1. Warm-Up
Row 250m
then
10 T2B
10 Jump Squats
8 T2B
10 Jump Squats
6 T2B
10 Jump Squats
4 T2B
10 Jump Squats
2 T2b
10 Jump Squats
2. Back Squat 4×2 at 90%+
All eight reps above 90%, go heavier than last week.
3. For Time
30 CTB Pull Ups
30 Thrusters, 95/65# (RX+, 135/95#)
40 Chin Over Bar Pull Ups
40 Wall Balls, 20/14# (RX+, 30/20#)
SCALED
1. Warm-Up
Row 250m
then
20 Hanging Knee Raises
10 Jump Squats
16 Hanging Knee Raises
10 Jump Squats
12 Hanging Knee Raises
10 Jump Squats
8 Hanging Knee Raises
10 Jump Squats
4 Hanging Knee Raises
10 Jump Squats
2. Skill: Back Squat
3. For Time
30 Pull Ups (band okay) or Ring Rows
30 Thrusters
40 Jumping Pull-ups
40 Wall Balls
COMPETITION
1. Side Work
3 Rounds
Row 1200m
Rest 4 Minutes