RX

1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.

2. Warm-Up
Row 500m
20 KB Swings
20 T2B

3. Strength
Push Press
4×10 at 60% or less

4. MetCon
Run 400m
30 Lateral Bar Burpees
30 Thrusters, 95/65lbs
30 Lateral Bar Burpees
Run 400m
(RX+ 115/75lb thruster)

SCALED

1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.

2. Warm-Up
Row 500m
20 KB Swings
20 Hanging Knee Raises

3. Strength
Push Press 5x5

4. MetCon
Run 300m
30 Burpees
30 Thrusters, 75/55lbs
30 Burpees
Run 300m

1. Side Work
AMRAP 6 minutes
Max sets of 3 strict pull-ups
Any grip acceptable.