RX

1. Mobility
Pigeon, 2min./side
Seated Straddle, 4min.

2. Warm-Up
Run 800m
10 Wall Climbs

3. Strength
"OLY Power Total"
Find a 1RM Power Clean
Find a 1RM Power Snatch

4. MetCon
For time:
Row 1k
30 Power Cleans, 135/95lbs
10/7 Muscle-ups
(RX+ 15 muscle-ups)

SCALED

1. Mobility
Pigeon, 2min./side
Seated Straddle, 4min.

2. Warm-Up
Run 800m
20 HR Push-ups

3. Strength
Power Clean 5x3
-then-
Power Snatch 5x3

4. MetCon
For time:
Row 1k
30 Power Cleans, 115/75lbs
20 Ring Dips

1. Side Work
Row 2k
Rest 1 minute
Row 2k
Your score for this workout is time #1 plus the difference between #1 and #2.