RX

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

1. Warm-up
Row 500m
8 Rope climbs

2. Strength
Power Clean to Push Jerk 3×1 @80-90%, 4×1 @90+%

3. MetCon
EMOM 15 minutes*
50′ Walking Lunge with 45/25lbs Plate OH
15 Chest to Deck Push-ups
10 Pistols
*Rotate through each movement as a new minute starts (0:00 Lunges 1:00 Push-ups 2:00 Pistols). You should get through five rounds of each in the 15 minutes.
(RX+ 20 push-ups, weighted pistols)

SCALED

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

1. Warm-up
Row 500m
-then-
4 Rounds
5 Ring Rows
5 Toes to Bar
5 Air Squats

2. Skill
Power Clean to Push Jerk 5x5

3. MetCon
EMOM 15 minutes*
50′ Walking Lunge with 35/15lbs Plate OH
15 Assisted Push-ups
20 Air Squats
*Rotate through each movement as a new minute starts (0:00 Lunges 1:00 Push-ups 2:00 Pistols). You should get through five rounds of each in the 15 minutes.

COMPETITION

1. Side Work
EMOM 10 minutes
7  Toes to Bar
Max distance on rower in remaining time
Score is total meters from all 10 rounds.
(RX+ 10 TTB)