Warm-up
500m Row
-then-
3 Rounds:
5 Push-ups
10 Dislocates
20 Air Squats
MetCon
Every 2 Minutes for 20 Minutes:
15/12 Calorie Row
(score = slowest/fastest rounds)
RX+
-12 burpee penalty for each round you do not complete in under 30/40sec.
RX
-9 burpee penalty for each round you do not complete in under 35/45sec.
SCALED
-6 burpee penalty for each round you do not complete in under 40/50sec.
LITE
-3 burpee penalty for each round you do not complete in under 45/55sec.
Strength
Make up a lift you missed earlier in the week
A. Pause Front Squat 4x8 (light)
B. Squat Snatch 5x3 @60-90%
C. Split or Push Jerk 5x3 @60-90%
