RX

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-up
5 Rounds
30ft walking lunges
20 double-unders
10 Gymnastic Kips

3. MetCon
For Time:
1000m Row
50 Wallball, 20/14lbs
30 Burpee Box Jump-overs, 24/20"

4. Strength (optional)
Make up a lift you missed earlier in the week
A. 5min. EMOM 5 t&g Power Snatch @70%+
B. 5min. EMOM 4 Front Squats @70%+

SCALED

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-up
5 Rounds
30ft walking lunges
40 single-unders
10 Gymnastic Kips

3. MetCon
For Time:
1000m Row
50 Wallball, 14/10lbs
30 Burpee Box Jump-overs, 20/16"

4. Strength (optional)
Make up a lift you missed earlier in the week
A. Power Snatch 5x3 (drop and reset each rep)
B. Front Squat 5x5

 

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