RX

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
Row 500m
45 Weighted Step-ups, 25/15lb DB or KB
(RX+ 35/25lb)

2. Strength
Deadlift 4×2 @90%
Touch and go, no bounce

3. MetCon
AMRAP 5 minutes
5 Burpee Box Jump-overs, 24/20″
5 CTB Pull-ups
(RX+ 7 unbroken CTB)

SCALED

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
Row 500m
45 Step-ups

2. Skill
Deadlift 4×2

3. MetCon
AMRAP 5 minutes
5 Burpee Box Jump-overs
5 Pull-ups

1. Side Work
AMRAP 20 minutes
Assault Bike calories
Kill the bitch.