RX
1. Warm-Up
AMRAP 8:00
5 Box Jumps
10 Wall Balls
15 Double Unders
2. Lift
Back Squat 5×5 @65%
No sleeves or belt. Form focus.
Keep rest very short.
3. MetCon
3 Rounds
400m Run
25 Strict Chest to Deck Push-ups
(Plank should be tight and stay in a very straight line. Chest must come in contact with the ground, hips do not. Stay away from hip hinging, kipping, etc.)
SCALED
1. Warm-Up
AMRAP 8:00
5 Box Jumps
10 Wall Balls
30 Single Unders
2. Lift
Back Squat 5×5
3. MetCon
3 Rounds
200m Run
25 Modified Push-ups
COMPETITION
1. Side Work
6 Rounds
30 Double Unders
7 Unbroken CTB Pull-ups
(RX+ 10 CTB)