RX
1. Warm-Up
Row 600m
-then-
3 Rounds (w/ an empty bar)
12 Overhead Walking Lunge Steps
12 Romanian Deadlifts
6 Bar Facing Burpees
2. MetCon
AMRAP 5:00
5 Deadlifts 275/185
30 Double Unders
SCALED
1. Warm-Up
Row 600m
-then-
3 Rounds (w/ a PVC)
12 Overhead Walking Lunge Steps
12 Romanian Deadlifts
6 Burpees
2. MetCon
AMRAP 5:00
5 Deadlifts 205/145
60 Single Unders
COMPETITION
1. Side Work
AMRAP 5 Minutes x3
10 Assault Bike calories
20 DB Snatch 70/45lbs (10 right arm, then 10 left arm)
5 Burpee muscle-up +1s (two dips)
Rest 2 minutes between AMRAPs