RX

1. Warm-Up
Row 1000m
-then-
3 Rounds
10 Box Jump
10 Push Ups

2. Lift
Back Squat 5×5 at 57.5%
No sleeves or belt and focus on form.
Keep rest very short.

3. MetCon
AMRAP 12 Minutes
8 Push Jerk 135/95lbs
10 Toes to Bar
12 Cal Row
**RX+**
(8-12-16 reps)
(155/105lbs PJ)

SCALED

1. Warm-Up
Row 1000m
-then-
3 Rounds
10 Box Jump
10 Push Ups

2. Skill
Back Squat 5×5

3. MetCon
AMRAP 12 Minutes
8 Push Jerk 115/75lbs
12 Cal Row
20 Sit-ups

1. Side Work
EMOM for 12 minutes
5 Unbroken CTB pull-ups
(RX+ 7reps)