RX
1. Warm-Up
3 Rounds
10 Push-Ups
20 Calorie Row
2. Lift
Squat Clean 4×4 at 80-90%
3. MetCon
75 Air Squats (RX+, 70/53lb goblet squat)
15 Pull Ups
15 Ring Dips
50 Air Squats
10 Pull Ups
10 Ring Dips
25 Air Squats
5 Pull Ups
5 Ring Dips
SCALED
1. Warm-Up
3 Rounds
10 Push-Ups
20 Calorie Row
2. Lift
Squat Clean 4×4 at 80-90%
3. MetCon
75 Air Squats
15 Ring Rows
15 Bench Dips
50 Air Squats
10 Ring Rows
10 Bench Dips
25 Air Squats
5 Ring Rows
5 Bench Dips
COMPETITION
1. Side Work
AMRAP 2 Minutes x4
10 Alternating Pistols
10 CTB Pull-ups
Rest 1 Minute between AMRAPs