RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
7:00 AMRAP (SLOW PACE)
5 Toes to Bar
5 Box Jumps
Row 10 calories

3. Strength
Pause Power Position Snatch 4×1 @90-100%
(If they feel smooth go for a small PR, then move on. If not stay around 90-95%.)

4. MetCon
AMRAP 6 minutes
10 Thrusters, 95/65lbs
8 Box Jump-overs, 24/20″
6 HSPU
(RX+ 4/3" deficit HSPU)

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
7:00 AMRAP (SLOW PACE)
5 Hanging Knee Raises
5 Box Jumps
Row 10 calories

3. Skill Work
Pause Power Position Snatch 5x3

4. MetCon
AMRAP 6 minutes
10 Thrusters, 75/55lbs
8 Box Jump-overs, 18/12"
6 Push-ups

1. Side Work
3 Rounds
Run 1 mile
Rest 5 minutes