RX

1. Mobility
Calf Stretch, 2min./side
Butterfly, 4min.

2. Warm-up
3 Rounds
Row 10 calories
Rest 1:00
Run 200m
Rest 1:00

3. Strength
3 attempts at a max set of pull-ups
(RX+ CTB pull-ups)

4. MetCon
Teams of 2
AMRAP 30: 10 Meter Shuttle Sprints
Every Minute on the Minute – 5 Burpees
NOTE:
One partner is working, one partner is resting.
Partner 1 starts the workout, and works for three minutes.
Parter 2 then picks up where Partner 1 left off for the next three minutes.
Continue this pattern back and forth for 5 rounds each, totaling 30 minutes.
Score is total shuttle sprints the team accumulates together.

5. Strength (optional)
Make up a lift you missed earlier in the week
A. Find your 3RM touch and go squat clean
B. Find your 7RM touch and go power snatch
C. Find a 1RM Front Squat

SCALED

1. Mobility
Calf Stretch, 2min./side
Butterfly, 4min.

2. Warm-up
3 Rounds
Row 10 calories
Rest 1:00
Run 200m
Rest 1:00

3. Strength
3 attempts at a max count negative pull-up

4. MetCon
Teams of 2
AMRAP 30: 10 Meter Shuttle Sprints
Every Minute on the Minute – 3 Burpees
NOTE:
One partner is working, one partner is resting.
Partner 1 starts the workout, and works for three minutes.
Parter 2 then picks up where Partner 1 left off for the next three minutes.
Continue this pattern back and forth for 5 rounds each, totaling 30 minutes.
Score is total shuttle sprints the team accumulates together.

5. Strength (optional)
Make up a lift you missed earlier in the week
A. Power Clean + Front Squat 5x3
B. Power Snatch 5x3
C. Front Squat 5x5