WARM UP

(12 min)

5 Rounds Of:

• 100 singles
• 1/1 Heavy Turkish Getups

MOBILITY

2 min wall-hip stretch (legs @ v position)
:90 wall adductor stretch (feet neutral)

STRENGTH

For 22 minutes perform:

• Round 1 – 8 barbell push jerk + 15 barbell skull crushers
• rest :60
• Round 2 – 15 db bent over 2 arm quick rows + 20 trx bicep curls
• rest :60
• Round 3 – 12 kb goblet squats + 16 total ice skaters
• rest :60

WOD

(22-25 min)

Buy In = 16 burpees

• 400M Med ball run
• 1 rope climb (2 mod rope climbs)
• 20 KBS
• 5 back squats (85/135)
• 400M med ball run
• 1 rope climb
• 15 KBS
• 10 back squats
• 400M med ball run
• 1 rope climb
• 10 KBS
• 15 back squats
• 400M med ball run
• 1 rope climb
• 5 KBS
• 20 back squats

Cash Out = 16 burpees