Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Warm-up
3 Slow Rounds:
10 Good Mornings
200m Row
10 Handstand Push-ups
(scale HSPU to HR push-ups as needed)
MetCon
RX
3 Rounds For Time:
100 Double-unders
20 KB Swings, 53/35lbs
20 Burpees to 6″ target
(RX+ 70/53lb KB swings)
SCALED
3 Rounds For Time:
200 Single-unders
20 KB Swings, 44/26lbs
20 Burpees
LITE
AMRAP 10 Minutes:
100 Single-unders
15 KB Swings
15 Burpees
-then-
AMRAP 10 Minutes:
5 Ring Rows
10 HR Push-ups
15 Air Squats
(rest 5min. between AMRAP's)
Strength
Deadlift 3x4 @60-75%, 1x4 @80%
-OR-
Find your 5RM touch and go Deadlift if you missed it last week
Competitors
SIDE WORK
8 Rounds For Time:
3 Strict HSPU
6 Alternating Pistols
9 Pull-ups
(RX+ 8rnds of 5-10-15 reps)
