Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Warm-up/Primer
AMRAP 3 Minutes:
Sprint 100m
10 High Box Jumps
MetCon
RX
For Time:
Run 1 Mile
25 Burpees to 6" target
100 Double-unders
25 Burpees to 6" target
Run 1 Mile
SCALED/LITE
For Time:
800m Run
25 Burpees
200 Single-unders
25 Burpees
800m Run
Strength
Touch & Go Squat Snatch 8×2 AHAP
Start around 80%
Competition Side Work
EMOM for 10 Minutes:
1 Strict pull-up + 5 Kipping pull-ups
