WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility

WIN
SKILL:
EMOM 8
5 HSPU + 10 PVC Pipe Strict Press
LIFT:
Back Squat
10 x 1
*Build to a heavy single based on how you feel.
WOD:
“IVY”
3 Rounds (10 Min. Cap)
15 Thrusters (95/65) (75/55)
15 HSPU

FIT
SKILL:
3 Rounds
15/12 Cal. Assault Bike
10 Push Ups + 45 Sec. Push Up Plank Hold
*Rest 1 Min.
LIFT:
Split Squat
4 x 6e
WOD:
AMRAP 10
4-8-12-16-Etc.
H.R. Push Up
Air Squat
Box Jump Over (24/20)
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