RX
1. Warm-Up
AMRAP 7:00
10 PVC OHS
10 PVC Dislocates
10 Calories on the Rower
2. Back Squat 5×5
Add 5lbs to last week if it was challenging, If it was easy add 10+lb.
3. 3 Rounds for time
9 Squat Snatch 115/75lbs (RX+, 135/95lbs)
12 CTB Pull Ups
SCALED
1. Warm-Up
AMRAP 7:00
10 PVC OHS
10 PVC Dislocates
10 Calories on the Rower
2. Skill: Back Squat 5×5
3. 3 Rounds for time
18 DB Snatch
18 Pull Ups/Ring Rows
COMPETITION
1. Side Work
AMRAP 3 Minutes x 4
10 Rower Facing Burpees
12 Alt Pistols
Row 14 Calories
Rest 3min. after each AMRAP. Restart each AMRAP at the beginning.