RX

1. Warm-Up
4 Rounds
Row 150m
10 Gymnastics Kips

2. Back Squat 5×3
All 15 reps above 80%, go heavier than last week.

3. For Time
100 Air Squats
then
4 Rounds of
10 Hang Power Cleans 135/95
10 Toes to Bar
then
100 Air Squats

SCALED

1. Warm-Up
4 Rounds
Row 150m
10 Gymnastics Kips

2. Skill: Back Squat

3. For Time
50 Air Squats
then
4 Rounds of
10 DB Hang Power Cleans
20 Hanging Knee Raises
then
50 Air Squats

1. Warm-up
3 Slow Rounds
Run 200m
20 Kipping HSPU, 2" deficit

2. Side Work
Row 1k
Rest 3 Minutes
Row 2k