RX

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

1. Warm-up
50 Wallballs, 20/14lbs
32 Strict Pull-ups

2. Strength
Deadlift SPEED work 10×3 @65% – drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

3. MetCon
21-15-9 reps for time:
Burpees to 6″ target
Toes to Bar
(RX+ 25-20-15 reps for time)

SCALED

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

1. Warm-up
50 Wallballs, no target
32 Assisted Pull-ups

2. Skill
Deadlift 5x5

3. MetCon
21-15-9 reps for time:
Burpees
Hanging Knee Raises

1. Side Work
Every 3 minutes for 15 minutes (5 rounds)
75 Double-unders
7/5 Muscle-ups
(RX+ 10/7 mu's)