RX

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
3 Rounds
10 Calorie Row
15 KB Swings
30 Double-unders

3. Strength
EMOM for 5 minutes
4 Front Squats
Start around 70% and work up if can continue to hit clean reps.

4. MetCon
AMRAP 15 minutes
18 Sit-ups
15 Calorie Row
12 Front Squat, 135/95lbs
(RX+ assault bike calories)

SCALED

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
3 Rounds
10 Calorie Row
15 KB Swings
60 Single-unders

3. Strength
Front Squat 5x5

4. MetCon
AMRAP 15 minutes
18 Sit-ups
15 Calorie Row
12 Front Squat, 115/75lbs

25-15-10
Deadlift, 225/155lbs
Handstand Push-ups
Rest 2 minutes
25-15-10
Wallball, 30/20lbs
Ring Dips