RX

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

2. Warm-Up
Run 400m
5 Rounds
:30 Handstand Hold
:30 Squat Hold
:30 Rest

3. Strength
Back Squat 4x4 @70%

4. MetCon
5 Rounds
200m Sprint
5 Squat Cleans, 185/115lbs
Rest :90
(RX+ 205-225/135-145lb clean)

SCALED

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

2. Warm-Up
Run 400m
5 Rounds
:30 Plank Hold
:30 Squat Hold
:30 Rest

3. Strength
Back Squat 5x5

4. MetCon
5 Rounds
200m Run
5 Squat Cleans, 155/105lbs
Rest :90

1. Side Work
AMRAP 6 Minutes
50ft HS Walk forward
Sprint 100m