RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
AMRAP 3 minutes
5 Bar Facing Burpees
5 Deadlift, 115/75lbs
(RX+ 135/95lb DL)
3. MetCon 1
12-9-6-3reps for time:
Sumo Deadlift High Pull, 115/75lbs
Thrusters, 115/75lbs
Muscle-ups
(RX+ 135/95lb barbell)
4. MetCon 2
"Barbara"
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
AMRAP 3 minutes
5 Burpees
5 Deadlift, 95/65lbs
3. MetCon 1
12-9-6-3reps for time:
Sumo Deadlift High Pull, 95/65lbs
Thrusters, 95/65lbs
Ring Dips x2
4. MetCon 2
3 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes
COMPETITION SIDE WORK
3 Rounds
15 Assault Bike Calories
15 Box Jumps, 24/20″
10 Assault Bike Calories
10 Box Jumps, 24/20″
5 Assault Bike Calories
5 Box Jumps, 24/20″
Rest 2 minutes
