RX
3 ROUNDS FOR TIME
500/400m Row/Ski or 1000/800m Bike Erg
21 Box Jumps @60/50cm
12 Unbroken Deadlifts @85/60kg
Timecap: 14 mins

SCALED
3 ROUNDS FOR TIME*
500/400m Row/Ski or 1000/800m Bike Erg
21 Box Jumps @ low
12 Unbroken Deadlifts @ light/moderate
RPE 7
Timecap: 14 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.