RX

1. Warm-Up
Row 50 Calories
-then-
3 Rounds
10 Wall Balls
10 Kettlebell Swings
-then-
Row 25 Calories

2. Deadlift 1x5 @90% of 5RM

3. MetCon
4 Rounds
10 Box Jump Overs 24/20″
10 Lateral Bar Burpees
10 Power Snatch 95/65lbs
(RX+ 115/75lbs PS)

SCALED

1. Warm-Up
Row 50 Calories
-then-
3 Rounds
10 Wall Balls
10 Kettlebell Swings
-then-
Row 25 Calories

2. Skill: Deadlift

3. MetCon
4 Rounds
10 Box Jump Overs
10 Burpees
10 Power Snatch 75/55lbs

1. Side Work
5 Rounds
Run 200m
4 Muscle-ups
(RX+ 6 mu's)