RX

1. Warm-Up
Row 750m
-then-
3 Rounds
10 Walking Lunges
10 Abmat Sit Ups
10 PVC Dislocates
10 Hollow Rocks

2. Lift
Every Minute on the Minute for Six Minutes
3 Back Squats
If this is your first week start at 70%, if you did this last week add 5lbs. Be Fast!

3. MetCon
For Time
25 Hand Release Push Up
25 Thrusters 95/65lbs
25 Bar Facing Burpees

SCALED

1. Warm-Up
Row 750m
-then-
3 Rounds
10 Walking Lunges
10 Abmat Sit Ups
10 PVC Dislocates
10 Hollow Rocks

2. Lift
Every Minute on the Minute for Six Minutes
3 Back Squats

3. MetCon
For Time
25 Hand Release Push Up
25 Thrusters 75/55lbs
25 Burpees