STRENGTH

RX
Front squats
5 x 8 reps
120-150 sec rest

Scaled
Front squats
4 x 15 reps
90-120 sec rest

METCON

RX
Regionals event 6 inspired
7 min AMRAP
4 Rope climbs (no jumping)
16 Thrusters
3 Rope climbs
12 Thrusters
2 Rope climbs
8 Thrusters
RX: 50/35kg

Scaled
7 min AMRAP
24 Body rows/8 Rope ups
16 Thrusters
18 Body rows/6 Rope ups
12 Thrusters
12 Body rows/4 Rope ups
8 Thrusters

RX+
For time:
4 Legless rope climbs
16 Thrusters
3 Legless rope climbs
12 Thrusters
2 Legless rope climbs
8 Thrusters
RX+: 70/48kg

BARBELL

Incredible Hulk
AMRAP in 20 minutes:
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)

Scale in weight