RX

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
Row 500m
15 Box Jumps
Row 250m
10 Box Jumps
Row 125m
5 Box Jumps

3. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps.

4. MetCon
AMRAP 20 minutes
16 Calorie Row
12 Alternating Pistols
8 Toes to Bar

SCALED

1. Mobility
Half Front Split, 2min./side
Saddle, 4min.

2. Warm-up
Row 500m
15 Box Jumps
Row 250m
10 Box Jumps
Row 125m
5 Box Jumps

3. Strength
Front Squat 5x5

4. MetCon
AMRAP 20 minutes
16 Calorie Row
24 Air Squats
8 Hanging Knee Raises

3 Rounds
40 Wallballs, 20/14lbs
20 OH walking lunge steps, 135/95lbs
7/5 Muscle-ups
Rest 2 minutes
(RX+ 10 mu's)