RX
1. Warm-Up
50′ Lunge Walk
Row 500m
50′ Lunge Walk
Row 500m
50′ Lunge Walk
2. Lift
EMOM for 6:00
3 Back Squat at 70%+ of 1RM
Add 5lb to last week if you were still able to stand out of the hold with speed. If not stay closer to your actual 70%.
3. MetCon
3 Rounds
Run 400m
21 Kettlebell Swings 53/35
12 Burpees to a 6″ Target
SCALED
1. Warm-Up
50′ Lunge Walk
Row 500m
50′ Lunge Walk
Row 500m
50′ Lunge Walk
2. Lift
EMOM for 6:00
3 Back Squat
3. MetCon
3 Rounds
Run 200m
21 Kettlebell Swings 44/26
12 Burpees