RX

1. Warm-Up
4 Rounds
15 Walking lunges
5 HSPU

2. Deadlift
1×6 65%
1×5 75%
1X4 80%
1X1 95%

3. 21-15-9
Wall Ball Shots 20/14
Row For Calories
Burpee over Rower

SCALED

1. Warm-Up
4 Rounds
15 Walking lunges
10 Push-ups

2. Skill: Deadlift

3. 21-15-9
Wall Ball Shots
Row For Calories
Burpees

1. Warm-Up
5 Slow Rounds
12 “Power Swings”
50 ft HS Walk

2. Side Work
8 Rounds
1/2 Mile on the Assault Bike
Get off the bike and rest as needed between rounds