RX

1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.

2. Warm-up
Run 400m
60′ Burpee Broad Jump
30 Air Squats

3. Strength
Find a 5RM Back Squat

4. MetCon
3 Rounds
10 Power Snatch, 95/65lbs
10 Overhead Squats, 95/65lbs
10 Sumo DLHP, 95/65lbs
10 Bar Facing Burpees
(RX+ 115/75lb barbell)

SCALED

1. Mobility
Lizard, 2min./side
Puppy Dog, 4min.

2. Warm-up
Run 300m
60′ Burpee Broad Jump
30 Air Squats

3. Strength
Back Squat 5x5

4. MetCon
3 Rounds
10 Power Snatch, 75/55lbs
10 Overhead Squats, 75/55lbs
10 Sumo DLHP, 75/55lbs
10 Burpees

1. Side Work
7 Rounds
Row 500/400m
Rest 1 minute
(RX+ 10rnds)