RX

1. Warm-up
3 Rounds
400m Run
10 Ring Dips

2. Lift
Find your 1RM Split Jerk

3. MetCon
AMRAP 15 Minutes
21 Wall Ball, 20/14lbs
15 Calorie Row
9 Handstand Push-ups
(RX+ 30 WB, 20 cal. row, 10 HSPU)

SCALED

1. Warm-up
3 Rounds
400m Run
10 Assisted Ring Dips

2. Skill
Split Jerk

3. MetCon
AMRAP 15 Minutes
21 Wall Ball
15 Calorie Row
9 Push-ups

1. Side Work
21-15-9
Toes to Bar
Assault Bike Calories
(RX+ 30-20-10)