• Dynamic Warm Up

Strength:

Skill:

• 5 Pull Ups
• 7 Goblet Squat
• 9 Box Jumps

At the 15 Minute Mark Perform:

B) 5 Rds for time of:

• 8 Supine Row
• 12 KB Swings
• 16 Wall Ball Shots

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

• 5 Chest to Bar Pull Ups
• 5 Squat Cleans 135/95
• 5 Box Jumps 36″/26″ (no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

At the 15 Minute Mark Perform:

B) 5 Rds for time of:

• 10 Pull Ups
• 15 KB Swings 55/35
• 20 Wall Ball Shots 20/14

At the 30 Minute Mark Perform:

C) 10 Minutes Find today’s 1 RM

• Overhead Squat

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

• Back Squat x 1 rep @ 90%

Skill:

• 5 Bar Muscle Ups
• 5 Squat Cleans 135/95
• 5 Box Jumps 36″/26″ (no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

At the 15 Minute Mark Perform:

B) 5 Rds for time of:

• 10 Chest to Bar Pull Ups
• 15 KB Swings 70/55
• 20 Wall Ball Shots 30/20

At the 30 Minute Mark Perform:

C) 10 Minutes Find today’s 1 RM

• Overhead Squat

• 10 Minutes Mobility