WARM UP:

100 Single Unders

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

5 Inch Worms 

10 Scorpions 

SKILL / LIFT:

EMOM 12

ODD: 3 Dead Lift @ 70%

EVEN: ADV & INT= 10 T2B / BEG= 12 L Sit Leg Lifts over a KB  

WOD:

“K1”

For Time:

100 Double Unders 

5 Rope Climbs 

50 Air Squats 

75 Double Unders 

3 Rope Climbs

40 Air Squats 

50 Double Unders 

2 Rope Climbs

30 Air Squats 

*Sub. Rope Climbs for Rope / Towel Pull Ups Accordingly.

POST WOD:

Roll & Stretch 

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