RX
1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side
2. Warm-up
A. 4 Rounds
2 Rope Blimbs
10 Calorie Row
B. 4×8 Good Mornings
3. Strength
Back Squat 4×4 @82.5%
4. MetCon
AMRAP 15 minutes
250/200m Row
10 OHS, 115/75lbs
10 CTB Pull-ups
(RX+ 135/95lbs)
RX
1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side
2. Warm-up
A. 4 Rounds
4 Ring Rows
10 Calorie Row
B. 4×8 Good Mornings
3. Skill Work
Back Squat 5x5
4. MetCon
AMRAP 15 minutes
250/200m Row
10 OHS, 95/65lbs
10 Pull-ups
COMPETITION
1. Side Work
8 Rounds
30ft. HS walk – For time (work on speed)
Rest as needed between rounds
