RX

1. Warm-Up
3 Rounds
10 Calorie Row
15 KB Swings
30 Double Unders

2. Front Squat 4×10
Keep these 4 sets of 10 at 60% or LESS.

3. 5 Rounds
12 Thrusters, 95/65lbs (RX+, 45's/25's Dumbbells)
Run 200m
12 Toes to Bar (RX+, GHD Sit Ups)

SCALED

1. Warm-Up
3 Rounds
10 Calorie Row
15 KB Swings
60 Single Unders

2. Front Squat 4×10

3. 5 Rounds
12 Thrusters
Run 200m
18 Hanging Knee Raises

1. Side Work
8 Rounds
300m Row
4 Strict HSPU
8 Kipping HSPU
1 Minute Rest