RX

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

2. Warm-Up
Row 600m
30 Leg Swings each side
10 Burpees to a 6″ Target

3. Strength
Prowler Sprints
10 x 40m
Men Push Sled with 45s on each post
Women Push Sled with 25s on each post

4. MetCon
For Time
21-15-9
Burpees to 6" target
Thrusters, 95/65lbs
Chest-to-Bar Pull Ups

SCALED

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

2. Warm-Up
Row 600m
30 Leg Swings each side
10 Burpees

3. Strength
Prowler Sprints
10 x 40m
Men Push Sled with 35s on each post
Women Push Sled with 15s on each post

4. MetCon
For Time
21-15-9
Burpees
Thrusters, 75/55lbs
Pull Ups

1. Side Work
2 Rounds
Run 1.5 miles
Rest 5-10 minutes