WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL:
For Time: (10 Min. Cap)
60 HSPU
LIFT:
EMOM 10
3 Full Cleans
*Build to a heavy unbroken triple.
WOD:
“RED SKULL”
18-16-14-12 (10 Min. Cap)
Front Rack Lunges (135/95) (115/75) (95/65)
Box Jump Overs (24/20) (20/12)
FIT
SKILL:
5 x Max Effort BB O.H. Hold
*Weight is your choice. Work on stability.
LIFT:
15-12-10-8
DB Bench Press (Hammer Grip)
H.R. Push Up
WOD:
4 Rounds
50 Double Unders (100 Singles)
25 Med-Ball Cleans (25/16) (20/14)
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