RX

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-up
Row 300m
-then-
12-9-6
Empty Bar Thrusters
Bar Facing Burpees
-then-
Row 300m

3. Strength
Power Snatch 5×5 @75%
Drop and reset each rep.

4. MetCon
"13.3"
AMRAP 12 minutes
150 Wallballs, 20/14lbs
90 Double-unders
30 Muscle-ups

SCALED

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-up
Row 300m
-then-
12-9-6
Thrusters with PVC
Burpees
-then-
Row 300m

3. Strength
Power Snatch 5×3

4. MetCon
AMRAP 12 minutes
150 Wallballs, 14/10lbs
180 Single-unders
60 Ring Dips

1. Side Work
10-9-8-7-6-5-4-3-2-1
Calorie row
CTB Pull-ups
(RX+ 15 down to 1)