RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
3 Rounds
20 Wallballs
10 Ring Rows
3. MetCon
AMRAP 30 Minutes
Row 500m
5 Burpee Muscle Ups
15 Push Jerks, 115/75lbs
50 Double Unders
(RX+ 135/95lbs)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
3 Rounds
20 Wallballs
10 Ring Rows
3. MetCon
AMRAP 30 Minutes
Row 500m
5 Burpee Pull-ups
15 Push Jerks, 95/65lbs
100 Single Unders
COMPETITION
1. Side Work
3 Rounds
SPRINT 400m
-then immediately-
Max Reps of Strict Def 8/6″ HSPU as possible in 3 Minutes
Rest :60 between rounds
