RX

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

2. Warm-up
400m Run
-then-
15-12-9:
KB Swings
Gymnastic Kips
Lunges (each leg)

3. Strength
Squat Clean 5×3 @80%+
Drop and reset each rep.

4. MetCon
15-12-9:
Push Jerks, 115/75lbs
Handstand Push-ups
(RX+ 135/95lb push jerk)

SCALED

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

2. Warm-up
400m Run
-then-
15-12-9:
KB Swings
Gymnastic Kips
Lunges (each leg)

3. Strength
Power Clean + Front Squat 5×3

4. MetCon
15-12-9:
Push Jerks, 95/65lbs
HR Push-ups x2

3 minute AMRAP x3
30 Double-unders
10 KB Deadlift, 70's/53’s
Rest 90 seconds between AMRAPs