RX
1. Warm-Up
Row 500m
-then-
5 Rounds
20 Lateral Stick Hops
10 Lunges
10 PVC Push Presses
10 PVC Dislocates
2. MetCon
AMRAP 10 Minutes
24 Double Unders
8 Front Squats 115/75 (RX+ 155/105)
4 Muscle Ups
SCALED
1. Warm-Up
Row 500m
-then-
5 Rounds
20 Lateral Stick Hops
10 Lunges
10 PVC Push Presses
10 PVC Dislocates
2. MetCon
AMRAP 10 Minutes
48 Single Unders
8 Front Squats 95/65
8 CTB Pull-ups
COMPETITION
3. Side Work
15-12-9
Assault Bike calories
Strict HSPU
Rest 1 Minute
15-12-9
Assault Bike calories
Thrusters 115/75lbs
Rest 1 Minute
15-12-9
Assault Bike calories
Clean and jerk 135/95lbs