Warm-up
20 Band Pull-aparts
10 Inchworms w/ Push-up
20 High Box Jumps (step down)
MetCon
RX
For Time:
100m Row
Rest 1min.
200m Row
Rest 1min.
300m Row
Rest 1min.
400m Row
Rest 1min.
500m Row
Rest 1 min.
600m Row
SCALED/LITE
For Time:
100m Row
Rest 1min.
200m Row
Rest 1min.
300m Row
Rest 1min.
400m Row
Rest 1min.
500m Row
Strength
Make up a lift you missed earlier in the week
A. Front Squat 10x3, AHAP
B. EMOM 10 Minutes:
2 Squat Snatch @60-80%
