RX

1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.

2. Warm-up
EMOM 8:00
5 Burpee Box Jumps

3. Strength
Find your 3RM touch and go squat snatch

4. MetCon
Death by burpees to 6″ target

SCALED

1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.

2. Warm-up
EMOM 8:00
5 Burpee Box Jumps

3. Strength
Power Snatch + Overhead Squat 5x3

4. MetCon
Death by burpees

COMPETITION

1. Side Work
AMRAP 4 minutes
Row 750/600m
Max ring dips in remaining time
(RX+ max muscle-ups)

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