RX

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
50 Wallballs
40 Toes to Bar
(RX+ 40 GHD sit-ups)

2. Strength
Power Snatch 6×2 @85%
drop and reset each rep

3. MetCon
AMRAP 4 minutes x2
3 Muscle-ups
6 OHS, 95/65lbs
9 Box Jumps, 24/20"
rest two minutes between AMRAPs

RX+
AMRAP 4 minutes x3
4 Muscle-ups
8 OHS, 115/75lbs
12 Box Jumps 24/20″
rest two minutes between AMRAPs

SCALED

Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

1. Warm-up
50 Wallballs
40 Hanging Knee Raises

2. Skill
Power Snatch 5x5

3. MetCon
AMRAP 4 minutes x2
3 Ring Dips
6 OHS, 75/55lbs
9 Box Jumps
rest two minutes between AMRAPs

1. Side Work
4 Rounds
100′ Sled drag – HAF
Rest 3-5 minutes (Full recovery)