RX

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

1. Warm-up
Run 400m
50 Push-ups

2. Strength
Deadlift 7×1 @80-90%

3. MetCon
"15.3"
14-minute AMRAP:
7 Muscle-ups
50 Wallballs, 20/14lbs
100 Double-unders

SCALED

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

1. Warm-up
Run 200m
50 Assisted Push-ups

2. Skill
Deadlift 5x5

3. MetCon
14-minute AMRAP:
14 Ring Dips
50 Wallballs
200 Single-unders

1. Side Work
3×12 Hip Extension