RX

1. Warm-Up
Slow 8 Minutes
Row 200m
5 Pull ups
10 Abmat Sit Ups

2. Lift
Deadlift
1×6 at 62.%%
1×5 at 72.5%
1×4 at 82.5%
1×1 at 92.5%

3. MetCon
10!
Power Clean 145/100 (RX+ 185/115)
Handstand Push-Ups
10! = 10,10,9,9,8,8….3,3,2,2,1,1.

SCALED

1. Warm-Up
Slow 8 Minutes
Row 200m
5 Ring Rows
10 Abmat Sit Ups

2. Lift
Deadlift 5x5

3. MetCon
10!
Power Clean
20-18-16-14-12-10-8-6-4-2
Push-Ups

COMPETITION

1. Side Work
AMRAP 3 Minutes
Wallballs 20/14lbs
AMRAP 3 Minutes
Hand Release Burpees to 6″ Target
Rest 2 Minutes
AMRAP 2 Minutes
Wallballs 20/14
AMRAP 2 Minutes
Hand Release Burpees to 6″ Target
Rest 1 Minute
AMRAP 1 Minute
Wallballs 20/14
AMRAP 1 Minute
Hand Release Burpees to 6″ Target