RX

1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.

2. Warm-Up
Row 500m
-then-
3 Rounds
10 Gymnastic Kips
10 Air Squats

3. Strength
Power Snatch 5×5 @65%
Drop and reset each rep.

4. MetCon
"Amanda"
9-7-5 reps for time:
Muscle-up
Squat Snatch, 135/95lbs

SCALED

1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.

2. Warm-Up
Row 500m
-then-
3 Rounds
10 Gymnastic Kips
10 Air Squats

3. Strength
Power Snatch 5x3

4. MetCon
9-7-5 reps for time:
Ring Dips x2
Squat Snatch, 115/75lbs

COMPETITION

1. Side Work
5 Rounds
3 CTB pull-ups
3 Calorie row
6 CTB pull-ups
6 Calorie row
9 CTB pull-ups
9 Calorie row
Rest 90 seconds
(RX+ 6/6, 9/9, 12/12 reps each rnd)

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