RX

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

2. Warm-up
AMRAP 6:00
5 Pull-ups
10 Empty Bar Overhead Squats
15 Push-ups

3. Strength
EMOM 10:00
1 Squat Snatch @80%
Stay at 80% for all rounds.

4. MetCon
AMRAP 15 minutes of "Jackie"
Row 1k
50 Thrusters, 45/35lbs
30 Pull-ups

SCALED

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

2. Warm-up
AMRAP 6:00
5 Pull-ups
10 Overhead Squats with PVC
15 Assisted Push-ups

3. Strength
EMOM 10:00
1 Power Snatch + Overhead Squat

4. MetCon
AMRAP 15 minutes
750m Row
50 Thrusters, 35/25lbs
30 Assisted Pull-ups

25 Minute bike at conversational pace