Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
Warm-up
25 Smooth Burpees
-then-
30 Slow Light Good Mornings
-then-
30 Slow Push-ups
MetCon
RX+
3 Rounds For Time:
Run 400m
15 Bench Press, 155/105lbs
2 Rope Climbs
(RX++ legless rope climbs)
RX
3 Rounds For Time:
Run 400m
15 DB Bench Press, AHAP
Max Set of Strict Pull-ups
SCALED/LITE
3 Rounds For Time:
Run 400m
15 DB Bench Press, AHAP
Max Set of Assisted Pull-ups or Ring Rows
Strength
EMOM 5 minutes
5 Touch & Go Deadlift @70%
Competition Side Work
For Time:
21-15-9-15-21
Sumo DLHP, 75/55lbs
Toes to Bar
