RX
1. Mobility
Pigeon, 2min./side
Seated Straddle, 4min.
2. Warm-up
50 Double-unders
25 KB Swings
12 Toes to Bar
3. Strength
Squat Clean 3×5 @75%
Drop and reset each rep
4. MetCon
3 Rounds
20 Wallballs, 20/14lbs
15 Lateral Bar Burpees
10 Ring dips
(RX+ 30/20lb WB)
SCALED
1. Mobility
Pigeon, 2min./side
Seated Straddle, 4min.
2. Warm-up
100 Single-unders
25 KB Swings
12 Hanging Knee Raises
3. Strength
Power Clean + Front Squat 5x3
4. MetCon
3 Rounds
20 Wallballs, 14/10lbs
15 Burpees
10 Assisted Ring dips
COMPETITION
1. Side Work
Max effort dead hang from pull-up bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat
