Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Warm-up
RX
25 Burpee Box Jump-overs
-then-
30 Alternating Pistols
15 Light Squat OHS w/ pause in bottom
SCALED/LITE
25 Burpee Box Jump-overs
-then-
60 Air Squats
15 OHS w/ PVC and pause in bottom
MetCon
RX
800m Run x2
rest 3min.
400m Run x4
rest 2min.
200m Run x6
rest 1min.
SCALED/LITE
400m Run x3
rest 3min.
200m Run x6
rest 2min.
100m Run x8
rest 1min.
Strength
EMOM 5 minutes:
6 Touch & Go Deadlifts @70%
Competition Side Work
AMRAP 7 Minutes
Alternate unbroken sets of
10 Push-ups
5 Strict Ring Dips
