RX

1. Warm-Up
AMRAP 8:00
5 Box Jumps
10 Wall Balls
15 Double Unders

2. Lift
Back Squat 5×5 @62.5%
No sleeves or belt. Form focus.
Keep rest very short.

3. MetCon
For Time:
1000m Row
50 Overhead Squats, 95/65lbs
30 Pull-ups
(RX+ CTB Pull-ups)

SCALED

1. Warm-Up
AMRAP 8:00
5 Box Jumps
10 Wall Balls
30 Single Unders

2. Skill:
Back Squat 5×5

3. MetCon
For Time:
1000m Row
50 Overhead Squats, 75/55lbs
30 Assisted Pull-ups

1. Side Work
AMRAP 5 Minutes
2 unbroken muscle-ups
(RX+ 3 unbroken mu's)