RX

1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.

2. Warm-up
5 Rounds
8 Pull-ups
Run 200m
8 Box Jumps

3. Strength
Every 3 minutes for 15 minutes (5 sets)
5 Back Squats @90% of your 5RM

4. MetCon
AMRAP 15 minutes
30 Wallballs, 20/14lbs
20 Toes to Bar
10 Calorie Row

SCALED

1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.

2. Warm-up
5 Rounds
8 Assisted Pull-ups
Run 200m
8 Box Jumps

3. Strength
Back Squats 5x5

4. MetCon
AMRAP 15 minutes
30 Wallballs, 14/10lbs
20 Hanging Knee Raises
10 Calorie Row

1. Side Work
4 Rounds
10 Lateral bar burpees
5/3 Muscle-ups
10 Push Jerks, 135/95lbs
Rest 90 seconds
(RX+ 155/105lb PJ)