• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12-15 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

AMRAP in 5 minutes:

• 7 Wall Ball
• 7 Supine Row
• 7 Burpee

Rest 5 Minutes Between Sets

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12-15 ea.
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

AMRAP in 5 minutes:

• 7 Thrusters 75/55
• 7 Pull Ups
• 7 Over Bar Burpee

Rest 5 Minutes Between Sets

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Single Leg DB/KB RDL x 12-15 ea.
• Deep Air Squat to Box Jump x 5

Strength:

A) 5 Sets:

• 3 Pos. Power Snatch (Floor, Below Knee, Above the Knee)

B) 5 Sets:

• 3 Pos. Power Clean (Floor, Below Knee, Above the Knee)

Perform After WOD

C) 3 Sets:

• Back Rack Reverse Lunges x 12 ea. @ 33% of 10RM Sumo Deadlift

Skill:

AMRAP in 5 minutes:

• 7 Thrusters 75/55
• 7 Pull Ups
• 7 Over Bar Burpee

Rest 5 Minutes Between Sets.

*Goal is to get more then 1 round per minute and hold that pace.  Score each set individually.

• Mobility