• Dynamic Warm Up

Strength:

Skill:

• 20 Double Unders
• 7 Power Clean
• 20 KB Swings
• 7  Push Ups
• 20 Sit Ups
• 7 Burpee Pull Ups
• 20 Wall Balls
• 7 Walking Lunges ea
• 20 Box Jumps 24/20
• 7 Pull Ups + Dips/Push Ups
• 20 Deadlift
• 7 Thrusters
• 20 KB Sumo Deadlift High Pulls
• 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

• Mobility

• Dynamic Warm Up

Strength:

Skill:

• 40 Double Unders
• 7 Power Clean 155/105
• 40 KB Swings 55/35
• 7 Handstand Push Ups
• 40 Sit Ups
• 7 Burpee Pull Ups
• 40 Wall Balls
• 7 Pistols ea
• 40 Box Jumps 24/20
• 7 Muscle Ups
• 40 Deadlift 155/105
• 7 Thrusters 135/95
• 40 KB Sumo Deadlift High Pulls 55/35
• 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

• Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) Find your 15RM Overhead Squat

Skill:

• 40 Double Unders
• 7 Power Clean 155/105
• 40 KB Swings 55/35
• 7 Handstand Push Ups
• 40 Sit Ups
• 7 Burpee Pull Ups
• 40 Wall Balls
• 7 Pistols ea
• 40 Box Jumps 24/20
• 7 Muscle Ups
• 40 Deadlift 155/105
• 7 Thrusters 135/95
• 40 KB Sumo Deadlift High Pulls 55/35
• 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

• Mobility