RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Row 500m
then 5 Rounds
Max L-Sit hanging from Pull-Up Bar
8 Burpees
3. Strength
Find 1RM Split Jerk
4. MetCon
For Time:
500m Row
30 Burpees to 6" target
400m Run
(RX+ sub 1mile AAB for 30 burpees)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Row 500m
then 5 Rounds
Max Tuck Seat from Pull-Up Bar
8 Burpees
3. Strength
Split Jerk 5x3
4. MetCon
For Time:
500m Row
30 Burpees
400m Run
COMPETITION
1. Side Work
For Time:
1-2-3-4-5-4-3-2-1
Unbroken Muscle-ups
(RX+ 1-2-3-4-5-6-7-6-5-4-3-2-1 UB reps for time)
(scaling option = 1-2-3-2-1 UB reps for time)
