• Couch Stretch 1 Minute each
• Jump Rope x 1 Minute
• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Bar Taps x 8
• Kneeling PVC Banded Straight Arm Pull Downs x 8
• Standing Broad Jump Triple Jump x 5

Strength:

Perform After WOD

5 Sets:

• Split Jerk x 3

Skill:

• 72 Double Unders
• 24 Wall Ball
• 9 Strict Pull Ups

• Mobility

• Couch Stretch 1 Minute each
• Jump Rope x 1 Minute
• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Bar Taps x 8
• Kneeling PVC Banded Straight Arm Pull Downs x 8
• Standing Broad Jump Triple Jump x 5

Strength:

Perform After WOD

A)  5 Sets:

• Split Jerk x 3

Skill:

• 100 Double Unders
• 36 Wall Ball
• 9 Bar Muscle Ups

• Mobility

• Couch Stretch 1 Minute each
• Jump Rope x 1 Minute
• Side Plank Hold on Forearms x 30 Seconds Each
• Prone Isometric YTW Hold x 20 seconds ea.
• Bar Taps x 8
• Kneeling PVC Banded Straight Arm Pull Downs x 8
• Standing Broad Jump Triple Jump x 5

Strength:

Perform After WOD

A) 2 Sets:

• Single Arm Overhead Carry x 80 yards (AHAP)

B) 2 Sets:

• Isometric Inverted Barbell Hold x 20 Seconds
• Inverted Barbell Row x Max Reps

C) 3 Sets:

• 2″ off floor push ups x Max Reps (Chest does not touch floor, rest 60 seconds between sets)

Skill:

• 100 Double Unders
• 36 Wall Ball
• 9 Bar Muscle Ups

• Mobility