RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
3 Rounds
60′ Duck Walk
12 Gymnastic Kips
3. Strength
SPEED Back Squat 6×3@60%
(Controlled on the way down, explosive on the way up.)
4. MetCon
4 Rounds
15 Handstand Push-ups
10 Ring dips
5 Push Jerk, 135/95lbs
(RX+ 165/110lb PJ)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
3 Rounds
60′ Duck Walk
12 Gymnastic Kips
3. Strength
Back Squat 5x5
4. MetCon
4 Rounds
15 Push-ups
10 Assisted Ring dips
5 Push Jerk, 115/75lbs
COMPETITION
1. Side Work
3 Rounds
20 Burpees to a 6" target
15 Toes to bar
Rest 2 minutes
3 Rounds
15 Burpees to a 6" target
10 Toes to bar
Rest 2 minutes
3 Rounds
10 Burpees to a 6" target
5 Toes to bar
(RX+ sub AAB for burpees)
