RX
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-up
AMRAP 4 minutes
5 Burpees to 6" target
5 CTB Pull-ups
3. Strength
Back Squat 5×5 @72.5%
(SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.)
4. MetCon
21 DB/KB Thrusters, 45/25lbs
5 Muscle-ups
15 DB/KB Thrusters, 45/25lbs
5 Muscle-ups
9 DB/KB Thrusters, 45/25lbs
5 Muscle-ups
(RX+ 55/35lb)
SCALED
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-up
AMRAP 4 minutes
5 Burpees
5 Pull-ups
3. Skill Work
Back Squat 5×5
4. MetCon
21 DB/KB Thrusters, 35/15lbs
5 Burpee CTB Pull-ups
15 DB/KB Thrusters, 35/15lbs
5 Burpee CTB Pull-ups
9 DB/KB Thrusters, 35/15lbs
5 Burpee CTB Pull-ups
COMPETITION
1. Side Work
10 Rounds
15 Calorie Row
Rest 45 seconds
