RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
12 Box Jumps
8 Gymnastic Kips
4 Pull-ups
3. Strength
Power Clean 5×5 @75%
drop and reset each rep
4. MetCon
AMRAP 15 minutes
10 HSPU
5 Front squat 165/115lbs
10 HSPU
10 Front squat 165/115lbs
10 HSPU
15 Front squat 165/115lbs
10 HSPU
20 Front squat 165/115lbs
Max double-unders in remaining time
RX+
AMRAP 15 minutes
15 HSPU
15 Front squat 135/95lbs
15 HSPU
15 Front squat 165/115lbs
15 HSPU
15 Front squat 185/125lbs
15 HSPU
15 Front squat 205/135lbs
Max double-unders in remaining time
SCALED
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
3 Rounds
12 Box Jumps
8 Gymnastic Kips
4 Assisted Pull-ups
3. Strength
Power Clean 5×3
4. MetCon
AMRAP 15 minutes
20 HR Push-ups
5 Front squat 135/95lbs
20 HR Push-ups
10 Front squat 135/95lbs
20 HR Push-ups
15 Front squat 135/95lbs
20 HR Push-ups
20 Front squat 135/95lbs
Max single-unders in remaining time
COMPETITION
1. Side Work
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken sets of toes to bar
Must be unbroken, must be broken up into all 19 sets separately. Rest as needed to complete.
(scale to a lower rep range as needed)
