RX

1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.

2. Warm-up
Slow AMRAP 10:00
20′ Handstand Walk or 20-second Handstand Hold
10 Abmat Sit-Ups
10 KB Swings

3. Strength
EMOM 5 minutes
5 Touch and go power clean
Start in the neighborhood of 70% of your power clean max and work up if you can.

4. MetCon
AMRAP 12 Minutes
15 OHS, 95/65lbs
15 Box Jump-overs, 24/20″

SCALED

1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.

2. Warm-up
Slow AMRAP 10:00
20-second Plank Hold
10 Abmat Sit-Ups
10 KB Swings

3. Strength
Power Clean 5x3

4. MetCon
AMRAP 12 Minutes
15 OHS, 75/55lbs
15 Box Jump-overs, 20/16″

1. Side Work
EMOM 10 minutes
Even: 10 Push Jerk, 155/105lbs
Odd: Run 200m
(RX+ 185/125lb PJ)