METCON

RX
30 min AMRAP
400m Run
20 KB Hang power cleans (10L+10R) 24/16kg
15 KB Swings 24/16kg
10 Box facing box jump overs 24/20″

Scaled
30 min AMRAP
400m Run
20 KB hang power cleans (10L+10R)
15 KB Swings
10 Burpees

RX+
30 min AMRAP
400m Run
20 KB Hang power cleans (10L+10R) 32/24kg
15 KB Swings 32/24kg
10 Box facing box jump overs 30/24″

BARBELL

RX
5 Rounds for time:
12 Deadlifts
8 Power cleans
6 Thrusters
RX: 60/45kg

Scaled
5 Round for time:
14 Deadlifts
10 (Hang) power cleans
8 Thrusters
(light weight)

RX+
5 Rounds for time:
12 Deadlifts
8 Power cleans
6 Thrusters
RX+: 70/50kg

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