WARM UP:
50 Single Unders
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
LIFT:
Full Clean
7 x 1
*Build to 80%
WOD:
5 Rounds (25 MIN. CAP)
18/15 Cal. Assault Bike
35 Double Unders
Squat Clean
R1: 10 @ 50%
R2: 8 @ 60%
R3: 6 @ 70%
R4: 4 @ 80%
R5: 2 @ 90%
FIT
LIFT:
EMOM 8
ODD: 2 Deadlift (Build to 70%)
EVEN: 15 V-Ups
WOD:
5 Rounds (25 MIN. CAP)
18/15 Cal. Assault Bike
35 Double Unders (70 Singles)
Deadlifts
R1: 10 @ 40%
R2: 8 @ 50%
R3: 6 @ 60%
R4: 4 @ 70%
R5: 2 @ 80%
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