RX
1. Warm-Up
Run 800m
50′ Duck Walk
25 PVC Dislocates
25 Gymnastic Kips
2. Lift
Squat Snatch 10×2 at 70%
Drop and reset.
Keep rest very short.
3. MetCon
Partner “Nate”
AMRAP 20 Minutes
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 70/53lbs
You can alternate anytime
(RX+ alternate rounds)
SCALED
1. Warm-Up
Run 800m
50′ Duck Walk
25 PVC Dislocates
25 Gymnastic Kips
2. Skill
Power Snatch + OHS 10×2
3. MetCon
Partner WOD
AMRAP 20 Minutes
4 Ring Dips
8 Push Ups
8 KB Swings
You can alternate anytime
COMPETITION
1. Side Work
4 Rounds
20 Box jumps 24/20″
14 Alternating pistols
Rest 1 Minute
(RX+ 20 Pistols)