Mobility
Twisted Cross, 2min./side
Saddle, 4min.
Weakness Warm-up
50 Bar Facing Burpees
Strength
Find a 1RM Squat Snatch
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 15 minutes:
150 Single-unders
15 KB Swings
15 Burpees
Competion Side Work
8 Rounds For Time:
3 Strict HSPU
6 Alternating Pistols
9 Pull-ups
(RX+ 8rnds of 5-10-15 reps)
