RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
50 Wallballs, 20/14lbs
26 Strict pull-ups
2. Strength
Back squat 5×5 @67.5%
No belt, sleeves, or oly’s – Keep rest short.
RX+ Super Set
DB Strict Press 5x3, AHAP
3. MetCon
AMRAP 12 Minutes with a Partner
10 Burpees to a 6" target
10 Calorie row
(both partners working at a time, partner 1 will do burpees while partner 2 is rowing then they will switch)
RX+
AMRAP 5 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 4 minutes
10 Burpees to a 6″ target
10 Calorie row
Rest two minutes
AMRAP 3 minutes
10 Burpees to a 6″ target
10 Calorie row
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
50 Wallballs
26 assisted pull-ups
2. Skill
Back squat 5×5
3. MetCon
AMRAP 12 Minutes with a Partner
10 Burpees
10 Calorie row
(both partners working at a time, partner 1 will do burpees while partner 2 is rowing then they will switch)
COMPETITION
1. Side Work
EMOM for 12 minutes
Even: Run 200m
Odd: 9 HSPU
(RX+ 12 HSPU)