RX

1. Warm-Up
3 Rounds
Row 15 Calories
15 Gymnastic Kips

2. Lift
Every 2:30 for 3 rounds
7 Touch and go squat snatch at 70-80%

3. MetCon
AMRAP 20 Minutes
12 Pistols
10 Shoulder to OH 115/75lbs (RX+ 135/95lbs)
8 Bar Facing Burpees

SCALED

1. Warm-Up
3 Rounds
Row 15 Calories
15 Gymnastic Kips

2. Lift
Every 2:30 for 3 rounds
1 Power Snatch + 7 Overhead Squats

3. MetCon
AMRAP 20 Minutes
12 Goblet Squats 53/35lbs
10 Shoulder to OH 95/65lbs
8 Burpees

1. Side Work
AMRAP 15 Minutes
15/12 Assault Bike Calories
15 Sumo deadlift high-pulls 115/75lbs
15/12 Strict Pull-ups