Main – WOD

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Warm-up

(No Measure)

500M Row

20M Lunges

20M Reverse Lunges

20M Elbow to Ankle

20M Toy Solider

10 down dog/up dog

10 squats

10 push-ups

15 Sit-ups

3 x 5 Pull-ups 31A1

Strength

Shoulder Press

90% of 1 RM

75% x 5, 85% x 3, 95% x 1+

Shoulder Press (75% x 5 )

Shoulder Press (85% x 3)

Shoulder Press (95% x 1+)

Metcon

Metcon (Time)

3 Rounds for time:

21 KB Swings 55/35#

12 Box Jumps 24/20#

400M Run

Challenge

Metcon (AMRAP – Reps)

Max double Unders in 2 minutes (scale with attempts)