RX

1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.

2. Warm-up
EMOM for 10:00
5 Gymnastic Kips
20 Double Unders

3. Strength
Push Jerk 5×5 @70%
Touch and go

4. MetCon
4 Rounds
15 Burpees to 6″ target
15 Toes to Bar

SCALED

1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.

2. Warm-up
EMOM for 10:00
5 Gymnastic Kips
40 Single-unders

3. Strength
Push Jerk 5×5

4. MetCon
4 Rounds
15 Burpees
15 Hanging Knee Raises

1. Side Work
Every 90 seconds until failure
Row 20/16* calories
*Add 2/1 calories per round