RX

1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side

2. Warm-up
3 Rounds
20 Wallballs, 20/14lbs
10 Ring Dips

3. MetCon
For Time:
2k Row
100 Burpees to 6" target
1 Mile Run

SCALED

1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side

2. Warm-up
3 Rounds
20 Wallballs, 14/10lbs
10 Assisted Ring Dips

3. MetCon
For Time:
1k Row
50 Burpees to 6" target
800m Run

1. Side Work
A. 3x20 Band Pull-a-parts

B. Strict Press 7×1 @80-90%