RX

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Double Unders, Triple Unders, etc.
-then-
3 Rounds
5 Push Ups
5 Gymnastic Kips
5 Air Squats

2. Lift
AMRAP 30 seconds x3
Max rep power clean @70%
Rest 90 seconds between AMRAPs

3. MetCon
AMRAP 8:00
20 Burpees to 6″ target
20 Wall balls 20/14
(RX+ 30-30 reps)

SCALED

1. Warm-Up
5 Minutes of Jump Rope Practice
Singles, Double Unders, Triple Unders, etc.
-then-
3 Rounds
5 Push Ups
5 Gymnastic Kips
5 Air Squats

2. Lift
AMRAP 30 seconds x3
Max rep power clean
Rest 90 seconds between AMRAPs

3. MetCon
AMRAP 8:00
20 Burpees
20 Wall balls

1. Side Work
AMRAP 7 minutes
Max burpee muscle-ups