RX

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-Up
Alternating EMOM 8:00
odd: Row 10 calories (HARD)
even: 15 Empty Bar Good Mornings

3. MetCon
12-9-6
Sumo Deadlift High Pull, 95/65lbs
Ring Dips
Rest 2 minutes
12-9-6
Sumo Deadlift High Pull, 95/65lbs
Ring Dips
Rest 2 minutes
12-9-6
Sumo Deadlift High Pull, 95/65lbs
Ring Dips
(RX+ 115/75lb SDHL)

4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5 @90%+ of your 5RM
B. "MisFit Clean Complex" 5x2 @80-90%
C. Power Snatch 5×5 @70%

SCALED

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-Up
Alternating EMOM 8:00
odd: Row 10 calories (HARD)
even: 15 Good Mornings with PVC

3. MetCon
12-9-6
Sumo Deadlift High Pull, 75/55lbs
Assisted Ring Dips
Rest 2 minutes
12-9-6
Sumo Deadlift High Pull, 75/55lbs
Assisted Ring Dips
Rest 2 minutes
12-9-6
Sumo Deadlift High Pull, 75/55lbs
Assisted Ring Dips

4. Optional
Make up a lift you missed earlier in the week
A. Back Squats 5x5
B. Power Clean + Front Squat 5x3 (PJ 3rd rep of each set)
C. Power Snatch 5x3

 

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