• Dynamic Warm Up

Strength:

(Perform After WOD)

A) 2 Sets: (Every 2 Minutes)

• Front Squat x 5-6

B) 2 Sets: (Every 2 Minutes)

• Back Squat x 5-6

Skill:

• 100 Wall Ball
• 100 Double Unders
• 80 Box Jumps
• 80 Toe To Bar
• 60 Chest to Bar Pull Ups
• 60 Burpees (Open Standards)
• 40 Power Clean
• 40 Shoulder to Overhead
• 20 Snatch
• 20 Muscle Up (Burpee Pull Up)

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets: (Every 3 Minutes)

• 2/4 Front Squat/Back Squat @ 100% of 1 RM Front Squat

Skill:

• 100 Wall Ball
• 100 Double Unders
• 80 Box Jumps 24/20
• 80 Toe To Bar
• 60 Chest to Bar Pull Ups
• 60 Burpees (Open Standards)
• 40 Power Clean 145/100
• 40 Shoulder to Overhead 145/100
• 20 Snatch 145/100
• 20 Muscle Up (Burpee Pull Up)

• 10 Burpee
• 35 Double Unders

• Dynamic Warm Up

Strength:

(Perform After WOD)

A) 20 Minutes:

• Build to Heavy Set of 3 Front Squat
• Build to Heavy Set of 10 Back Squat

B) 5 Rds For Time:

• 10 Burpee
• 35 Double Unders

Skill:

• 100 Wall Ball
• 100 Double Unders
• 80 Box Jumps 24/20
• 80 Toe To Bar
• 60 Chest to Bar Pull Ups
• 60 Burpees (Open Standards)
• 40 Power Clean 145/100
• 40 Shoulder to Overhead 145/100
• 20 Snatch 145/100
• 20 Muscle Up (Burpee Pull Up)

• 10 Minutes Mobility