RX

1. Warm-Up
Row 50 Calories
-then-
5 Rounds
15 PVC Dislocates
10 Ring Rows
5 Push Ups
-then-
50 Double Unders

2. Lift
Split Jerk 6x3 @70-75%

3. MetCon
AMRAP 10 Minutes
10 Shoulder to OH 115/75lbs
10 Lateral Bar Burpees
10 Alternating Pistols
(RX+ 135/95lbs STO)

SCALED

1. Warm-Up
Row 50 Calories
-then-
5 Rounds
15 PVC Dislocates
10 Ring Rows
5 Push Ups
-then-
100 Single Unders

2. Skill
Push Jerk 6x3

3. MetCon
AMRAP 10 Minutes
10 Shoulder to OH 95/65lbs
10 Burpees
20 Air Squats

1. Side Work
AMRAP 5 Minutes
Max unbroken sets of 3 CTB pull-ups
(RX+ 5CTB)