FIT
WARM UP
100 Skips
10 Mountain Climbers w Twist
10 Bootstrappers
10 Shoulder Rolls
10 Front Squats
10 Hang Power Cleans
10 Ring Rows
10 Ring Dips or Push Ups
10 Jump Squats
STRENGTH
A. 3 Sets
5/side Weighted Rear Foot Elevated Split Squats
10 Good Mornings
B. Front Squat
9-9-9
WOD
5 Rounds
50 Double Unders
10 Power Cleans
5 Muscle Ups
D – 100 singles, choose weight, 10 ring rows + 10 push ups
F – Choose starting weight… +5-10lbs each round, 10 ring rows + 5 ring dips
P – 95/65, 135/95, 165/115, 185/125, 205/135
COOL DOWN
2:00/side Couch Stretch
BURN
WARM UP
30 Jumping Jacks
10 Up Downs
10 Dealifts
10 Db Swings
10 Shoulder Rotations
SWEAT
(A) 3 Sets
AMRAP x3
9 Alt Snatch
6 Goblet Squats
3 Burpees Over Db
REST 1:00
(B) Bench
5×6
