RX

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
50 Wallballs
45 Toes to Bar
(RX+ 45 GHD sit-ups)

2. Strength
Deadlift SPEED work 10×3 @60%
Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

3. MetCon
6 Rounds with a Partner
400m Sprint
(alternate rounds, 3 rounds each)
(RX+ 8 rounds)

SCALED

Mobility
Lizard, 2min./side
Half Front Split, 2min./side

1. Warm-up
50 Wallballs
45 Hanging Knee Raises

2. Skill
Deadlift 5x5

3. MetCon
6 Rounds with a Partner
200m Sprint
(alternate rounds, 3 rounds each)

1. Side Work
Every 2 minutes for 10 rounds (20 minutes)
1 Max set of Ring Dips
(RX+ max set muscle-ups)