RX

1. Warm-Up
Slow 7:00 AMRAP
10 Empty Bar Thrusters
One set of Ring Dips*
*No more than 10 per round

2. Lift
Every Other Minute for 5 Rounds
5 Touch and go squat Cleans at 65-75%

3. MetCon
3 Rounds
15 Toes to Bar
15 OHS 95/65lbs
(RX+ 21 reps each)

SCALED

1. Warm-Up
Slow 7:00 AMRAP
10 Empty Bar Thrusters
10 Bench Dips

2. Lift
Every Other Minute for 5 Rounds
Power Clean + 5 Front Squats

3. MetCon
3 Rounds
15 Knees to Elbows
15 OHS

1. Side Work
5 Rounds
20 Alternating Pistols
20 Alternating DB Snatch 70/50lbs
20 Calorie Row
Rest 90 Seconds