Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
Warm-up/Primer
RX/SCALED
3 Rounds
10 Box Jump-overs, 28/24″
10 Front Squats, 75/55lbs
(scale weight & box jump height as needed)
LITE
3 Rounds
10 Box Jump-overs
10 Goblet Squats
MetCon
RX
AMRAP 15 minutes:
60 Double-Unders
20 Burpees
20 Front Rack Walking Lunges, 95/65lbs
(RX+ 115/75lb lunges, RX++ 135/95lbs)
SCALED
AMRAP 15 minutes:
120 Single-Unders
20 Burpees
20 Front Rack Walking Lunges, 75/55lbs
LITE
AMRAP 15 minutes:
120 Single-Unders
20 Burpees
20 OH Walking Lunges with plate
Strength
Touch and Go Power Snatch – 8×2 AHAP
Start around 80%
Competition Side Work
For Time:
75 Kipping Handstand Push-ups
Complete 8 Alternating Pistols on every break
