• Dynamic Warm Up

Strength:

3 Sets: (optional after wod)

• Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
• Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
• Side Plank Hold x 30 Seconds Each.

Skill:

• 600-800m Run
• 50-75 Med Ball Cleans 20/14

Rest 5 minutes

• 100 Double Unders
• 30-50 Pull Ups

Rest 5 minutes

• 40-75 Burpees
• 40-50 Single Arm Alt. DB Snatch 50/35

Rest 5 Minutes

• 30 Push Press
• 15 Lunges Each.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets: (optional after wod)

• Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
• Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
• Side Plank Hold x 30 Seconds Each.

Skill:

• 800m Run
• 75 Med Ball Cleans 20/14

Rest 5 minutes

• 150 Double Unders
• 75 Pull Ups

Rest 5 minutes

• 75 Burpees
• 50 Single Arm Alt. DB Snatch 50/35

Rest 5 Minutes

• 50 Push Press 95/65
• 25 Back Rack Lunges 95/65

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

• Clean + Front Squat + Jerk (Build to Heavy Single)

B) 3 Sets: (optional after wod)

• Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
• Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
• Side Plank Hold x 30 Seconds Each.

Skill:

• 800m Run
• 100 Med Ball Cleans 20/14

Rest 5 minutes

• 200 Double Unders
• 100 Pull Ups

Rest 5 minutes

• 75 Burpees
• 50 Single Arm Alt. DB Snatch 70/50

Rest 5 Minutes

• 50 Push Press 95/65
• 25 Back Rack Lunges 95/65

• 10 Minutes Mobility