RX
1. Warm-Up
4 Rounds
8 Push Ups
10 Leg Swings each leg
12 Air Squats
2. Squat Clean 5×5
Drop and reset each rep, perform all 25 reps between 60-70%
3. AMRAP 7 Minutes
1 Deadlift 225/155lbs
1 Ring Dip (RX+, Muscle-ups)
2 Deadlifts 225/155
2 Ring Dips
3,3…
Climb the ladder for 7 minutes.
SCALED
1. Warm-Up
4 Rounds
8 Push Ups
10 Leg Swings each leg
12 Air Squats
2. Skill: Squat Clean 5×5
3. AMRAP 7 Minutes
1 Deadlift
1 Bench Dip
2 Deadlifts
2 Bench Dips
3,3…
Climb the ladder for 7 minutes.
COMPETITION
1. Side Work
4min. AMRAP x3
10 Front Squats, 155/105lbs
40 DU's
10 Bar Facing Burpees
Rest 2min. Between AMRAPs. Restart AMRAP each time.