RX

1. Warm-Up
Run 800m
20 Lunges
20 Gymnastic Kips
20 Lunges
20 Gymnastic Kips

2. Lift
AMRAP 30 seconds x3
Max rep power snatch @75%
Rest 90 seconds between AMRAPs

3. MetCon
3 Rounds
12 Front Squats, 155/105lbs
12 Pull-ups
12 Box Jump-overs, 24/20"
(RX+ 185/115lb FS & CTB)

SCALED

1. Warm-Up
Run 800m
20 Lunges
20 Gymnastic Kips
20 Lunges
20 Gymnastic Kips

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

3. MetCon
3 Rounds
12 Front Squats, 135/95lbs
12 Assisted Pull-ups
12 Box Jump-overs

1. Side Work
EMOM for 10min.
3 Strict HSPU
(RX+ 5reps)