RX

1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side

2. Warm-up
A. 3 Rounds
15 Burpees to 6" target
15 Empty Bar Thrusters

B. 3×20 Sit-ups
(RX+ 10 GHD sit-ups)

3. Strength
Back squat 4×4 @80%

3. MetCon
Run 1 mile
30 Toes to bar
60 Double-unders
20 Toes to bar
40 Double-unders
10 Toes to bar
20 Double-unders

SCALED

1. Mobility
Dragon, 2min./side
Half Front Split, 2min./side

2. Warm-up
A. 3 Rounds
15 Burpees
15 Empty Bar Thrusters

B. 3×20 Sit-ups

3. Skill Work
Back squat 5x5

3. MetCon
800m Run
30 Hanging Knee Raises
120 Single-unders
20 Hanging Knee Raises
40 Single-unders
10 Hanging Knee Raises
20 Single-unders

1. Side Work
6 Rounds
30ft. HS walk
Rest 2 minutes