RX
1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.
2. Warm-Up
3 Rounds
10 Gymnastic Kips
10 Goblet Squats
10 Box Jumps
3. Strength
Push Press
3-3 @70-80%
2-2-2 @80-90%
1 @90%+
4. MetCon
AMRAP 8 minutes
3 Deadlift, 205/125lbs
3 Burpee Muscle-ups
(RX+ 275/185lbs)
SCALED
1. Mobility
Half Seated Frog, 2min./side
Butterfly Pose, 4min.
2. Warm-Up
3 Rounds
10 Gymnastic Kips
10 Goblet Squats
10 Box Jumps
3. Strength
Push Press 5x5
4. MetCon
AMRAP 8 minutes
3 Deadlift, 185/115lbs
3 Burpee CTB Pull-ups
COMPETITION
1. Side Work
6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes
