RX

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Double Unders, Triple Unders, etc.
-then-
3 Rounds
5 Push Ups
5 Gymnastic Kips
5 Air Squats

2. Lift
AMRAP 30 seconds x3
Max rep power clean @75%
Rest 90 seconds between AMRAPs

3. MetCon
5 Rounds
350m Row
21 Wall Ball, 20/14lbs
14 Pull-ups
(RX+ 500m row, 30 WB, 20 PU)

SCALED

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Double Unders, Triple Unders, etc.
-then-
3 Rounds
5 Push Ups
5 Gymnastic Kips
5 Air Squats

2. Lift
AMRAP 30 seconds x3
Max rep power clean
Rest 90 seconds between AMRAPs

3. MetCon
5 Rounds
350m Row
21 Wall Ball
14 Assisted Pull-ups

1. Side Work
For Time:
50 HSPU