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

Warm-up
20 Band Pull Aparts
-then-
20 PVC Pass Throughs
-then-
21-15-9
Empty Bar Overhead Squats
Box Jumps

Strength
Back Squat 5×4 @80%
No oly’s, belt, or sleeves. Clean up your movement.

MetCon
RX
Every 5 Minutes for 30 Minutes complete:
10 Deadlifts, 225/155lbs
Run 400m
15/10 Ring Dips
(RX+ 275/185lb deadlift, RX++ 315/205lb)
(perform dips at the top of a muscle-up if possible)

SCALED
Every 5 Minutes for 30 Minutes complete:
10 Deadlifts, 185/135lbs
Run 400m
15/10 Assisted Ring Dips

LITE
Every 5 Minutes for 30 Minutes complete:
15 KB Deadlifts
Run 300m
15 Seated Dips

Competition Side Work
8 Rounds For Time:
50m Sprint
Use light sled or weight vest if you have it.
Rest as needed