RX
Mobility
Lizard, 2min./side
Pigeon, 2min./side
1. Warm-up
50 Wallballs, 20/14lbs
16 Strict Pull-ups
(RX+ 22 strict pull-ups)
2. Strength
A. Back Squat 5×5 @75%
No belt, sleeves, or oly’s – Keep rest short.
(RX+ DB Strict Press 5x5 AHAP)
3. MetCon
6 Rounds
10 Thrusters, 105/70lbs
3 Muscle-ups
(RX+ 5 mu's)
SCALED
Mobility
Lizard, 2min./side
Pigeon, 2min./side
1. Warm-up
5 Rounds
10 Wallballs, 14/10lbs
4 Assisted Pull-ups
2. Skill
Back Squat 5×5
3. MetCon
6 Rounds
10 Thrusters, 75/55lbs
6 Ring Dips
COMPETITION
1. Side Work
10 Rounds
Yoke Push Sprint 50ft
Rest 30-60 seconds
Priority here is the sprint. Gauge weight and rest based on moving as fast as possible.