RX

1. Warm-Up
Row 500m
15 Box Jumps
Row 250m
10 Box Jumps
Row 125m
5 Box Jumps

2. Lift
Find a 1RM Front Squat

3. MetCon
“13.3″
AMRAP in 12:00
150 Wall Ball Shots 20/14
90 Double Unders
30 Muscle-Ups

SCALED

1. Warm-Up
Row 500m
15 Step-ups
Row 250m
10 Step-ups
Row 125m
5 Step-ups

2. Lift
Skill: Front Squat

3. MetCon
AMRAP in 12:00
150 Wall Ball Shots
180 Single Unders
30 CTB Pull-ups

4. Side Work
AMRAP 5 Minutes
7 Unbroken Toes to bar