• Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

• Floor Press x 5

*Goal is to go heavier then last week

B) 2 Sets: (Every 90 Seconds)

• DB Rollback Extensions x 10-12

Skill:

• 30 Wall Balls
• 30 Mountain Climbers
• 25 Step Ups
• 25 Sit Ups
• 20 Burpee
• 20 KB Swings
• 15 DB Shoulder to Overhead
• 15 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

• Floor Press x 5

*Goal is to go heavier then last week

B) 2 Sets: (Every 90 Seconds)

• DB Rollback Extensions x 10-12

Skill:

• 50 Wall Ball 20/14
• 50 Double-Unders
• 40 Box Jumps 24″/20″
• 40 Toes to Bar
• 30 Chest to Bar Pull Ups
• 30 Bar Facing Burpees
• 20 Cleans 145/100
• 20 Jerks 145/100
• 10 Snatches 145/100
• 10 Muscle Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 minutes)

• Front Squat + Jerk @ 90-92%

B) 4 Sets: (Every 2 Minutes)

• Floor Press x 5

*Goal is to go heavier then last week

C) 2 Sets: (Every 90 Seconds)

• DB Rollback Extensions x 10-12

Skill:

• 50 Wall Ball 20/14
• 50 Double-Unders
• 40 Box Jumps 24″/20″
• 40 Toes to Bar
• 30 Chest to Bar Pull Ups
• 30 Bar Facing Burpees
• 20 Cleans 145/100
• 20 Jerks 145/100
• 10 Snatches 145/100
• 10 Muscle Ups

• 10 Minutes Mobility