RX

1. Warm-Up
Row 1000m
-then-
3 Rounds
10 Box Jump
10 Push Ups

2. Lift
Back Squat 8×2 at 60%
No sleeves or belt and focus on form.
Keep rest very short.

3. MetCon
AMRAP 6 minutes
3 Handstand Push-ups
6 Deadlifts, 185/125lbs
9 Alternating Pistols
(RX+ strict HSPU & 225/155lb DL)

SCALED

1. Warm-Up
Row 1000m
-then-
3 Rounds
10 Box Jump
10 Push Ups

2. Lift
Back Squat 8×2

3. MetCon
AMRAP 6 minutes
5 Push-ups
6 Deadlifts, 155/105lbs
14 Air Squats

1. Side Work
EMOM for 7 minutes
7 TTB
7 calorie row
(RX+ 10 reps each)