RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-up
AMRAP 5 minutes
Row 150m
30 Double-under

3. Strength
Squat Snatch 10×1 @75-85%

4. MetCon
AMRAP 6 minutes
6 Overhead Squats, 115/75lbs
6 Handstand Push-ups
(RX+ 135/95lb OHS, strict HSPU)

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-up
AMRAP 5 minutes
Row 150m
60 Single-under

3. Strength
Power Snatch + OHS 5x3

4. MetCon
AMRAP 6 minutes
6 Overhead Squats, 95/65lbs
6 Hand-release Push-ups

1. Side Work
Find your 3RM strict weighted pull-up