RX

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

2. Warm-up
Row 500m
25 Gymnastic Kips
Walk 50′ on your hands
-or-
Spend 50 seconds in a handstand

3. Strength
Touch and Go Deadlift
1×6@60%, 1×5@70%, 1×4@80%, 1×1@90%

4. MetCon
AMRAP 10 minutes
5 Clusters, 135/95lbs
25 Double-unders
Row 200/150m
(RX+ 155/105lb cluster)

SCALED

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

2. Warm-up
Row 500m
25 Gymnastic Kips
Spend 50 seconds in a Plank

3. Strength
Deadlift 5x5

4. MetCon
AMRAP 10 minutes
5 Clusters, 115/75lbs
50 Single-unders
Row 200/150m

7 Rounds
Max burpees to 6″ target in 1 minute
Rest 1 minute