WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds (At a Walking Pace)
8 Ass. Glute-Ham Extensions
10 Bar Roll Outs
LIFT:
Front Squat
5 @ 65%
5 @ 70%
2 × 3 @ 75%
WOD:
“GOKU”
AMRAP 3
6 Front Squats (115/75) (95/65)
6 Bar Lateral Burpees
*1 Min. Rest
AMRAP 5
6 Thrusters
30 Double Unders (60 Singles)
*1 Min. Rest
AMRAP 3
6 Front Squats
6 Bar Lateral Burpees
*1 Min. Rest
AMRAP 5
6 Thrusters
30 Double Unders
*Score = Total Rounds
FIT
SKILL:
3 Rounds (At a Walking Pace)
8 Ass. Glute-Ham Extensions
10 Bar Roll Outs
LIFT:
4 Rounds (At a Walking Pace)
10 Weighted H.R. Push Up
8e DB Box Step Ups 20″
WOD:
AMRAP 19
19 Thrusters (45/35)
19 Lateral Burpees
50 Double Unders (100 Singles)
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