RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
Run 800m
15 Ring Rows
15 Push Ups
15 Box Jumps
15 Wall Balls

3. Strength
Back Squat 3×3 @87.5%

4. MetCon
AMRAP 5 minutes
30 Double-unders
5 Hang Power Snatch, 135/95lbs
(RX+ 155/105lbs)

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
Run 400m
15 Ring Rows
15 Push Ups
15 Box Jumps
15 Wall Balls

3. Skill Work
Back Squat 5x5

4. MetCon
AMRAP 5 minutes
60 Single-unders
5 Hang Power Snatch, 115/75lbs

1. Side Work
4 Rounds
80 Burpees to 6" target
Rest 4 minutes
(RX+ 2 mile assault bike)