RX

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-up
Row 250m
10 Pull-ups
Row 250m
15 Light Front Squats
Row 250m
10 Pull-ups

3. Strength
EMOM 10 minutes
1 Squat Clean and Split Jerk @80%
Stay at 80% for all rounds.

4. MetCon
For time
75 Wallballs, 20/14lbs
40 Handstand Push-ups
15 Front Squats, 165/110lbs
(RX+ 205/135lb FS)

SCALED

1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.

2. Warm-up
Row 250m
10 Assisted Pull-ups
Row 250m
15 Empty Bar Front Squats
Row 250m
10 Assisted Pull-ups

3. Strength
EMOM 10 minutes
1 Power Clean + Front Squat and Push Jerk

4. MetCon
For time
75 Wallballs, 14/10lbs
40 DB/KB Push Press
15 Front Squats, 135/95lbs

20 minute row at conversational pace