RX

Mobility
Dragon, 2min./side
Seated Straddle, 4min.

1. Warm-up
100 Double-unders
4 Rounds
5 CTB Pull-ups
10 Sit-ups
15 Squats
(RX+ 1rnd 4 Rope Climbs)

2. Strength
Deadlift 2×4 @80% – Touch and go, no bounce

3. MetCon
AMRAP 12 minutes
3 Clean and Jerk, 135/95lbs
6 Toes to Bar
9 Box Jump-overs, 24/20″

RX+
AMRAP 12 minutes
5 Clean and Jerk, 155/105lbs
10 Toes to Bar
15 Box Jump-overs, 24/20″

SCALED

Mobility
Dragon, 2min./side
Seated Straddle, 4min.

1. Warm-up
200 Single-unders
4 Rounds
5 Pull-ups
10 Sit-ups
15 Squats

2. Skill
Deadlift 2×4

3. MetCon
AMRAP 12 minutes
3 Clean and Jerk, 115/75lbs
6 Hanging Knee Raises
9 Box Jump-overs, 20/16"

1. Side Work
EMOM for 10 minutes
10 CTB Pull-ups
Max Assault Bike calories until minute is up
(RX+ unbroken CTB)