RX

1. Mobility
Twisted Lizard, 2min./side
Squat Hold with KB, 4min.

2. Warm-up
2 Rounds
30 Double Unders
20 Box Jumps
10 Handstand Push-Ups

3. Strength
Push Jerk 5×5 @75%
Touch and go

4. MetCon
"Nancy"
5 Rounds
400m Run
15 Overhead Squats, 95/65lbs
(RX+ "Heavy Nancy" 135/95lb OHS)

SCALED

1. Mobility
Lizard, 2min./side
Pole Squat, 4min.

2. Warm-up
2 Rounds
60 Single-unders
20 Box Jumps
20 HR Push-Ups

3. Strength
Push Jerk 5×5

4. MetCon
5 Rounds
400m Run
15 Overhead Squats, 75/55lbs

1. Side Work
3 Rounds
Row 750m
Rest 1:1