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WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Strict Press
Then:
Mobility
WIN
SKILL:
5 Rounds
1 Strict Muscle Up + 3 Kipping
15 Banded Tricep Extensions
*Rest 1 Min. between sets
**Sub. 3 Toe Hip MU transitions.
LIFT:
EMOM 10
3 Thrusters
*Build to a heavy triple.
WOD:
“17.5 WTF”
AMRAP 15
5 Rounds
9 Thrusters (95/65) (75/55)
35 Double Unders
– In Remaining Time-
Max Calorie Row
FIT
SKILL:
3 Rounds (At a Walking Pace)
15 DB Skull Crushers
20 Banded Tricep Extensions
25 Sec. Tricep Extension Hold at Eccentric
LIFT:
Front Squat
4 x 8 @ 55%
WOD:
“KAREN”
For Time:
150 Wall Ball (20/14) (16/10)
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