Warm-up
3 Rounds
20 Box Jumps
12 Single-leg KB Deadlifts (6 each leg)
8 Ring Dips
Strength
RX/SCALED
Find 1RM Low Hang Snatch
LITE
Accumulate 7 Minutes of a Top of Push-up Hold
(20min. time cap)
MetCon
RX
3 Rounds For Time:
20 Alternating Pistols
15 Deadlift, 165/125lbs
10/7 Muscle-ups
(RX+ 205/145lb deadlift)
SCALED
3 Rounds For Time:
40 Air Squats
15 Deadlift, 135/95lbs
20 Ring Dips
LITE
3 Rounds For Time:
40 Air Squats
30 KB Deadlift
20 Ring Dips
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
6 Rounds For Time:
300m Sprint
Rest 3:1
(RX+ 8rnds)