Main – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Skills

Push Jerk

Metcon

Teams of 3 (team of 2 will work if not enough people):

4 Rounds. Each round is a total of 3 minutes. There is a one minute rest between rounds:

Metcon (4 Rounds for reps)

AMRAP

Rope Climb (scale with 5 ring rows / 5 squats)

Deadlift 155/95#

Push Jerk 95/65# (make sure you jerk under the bar. Not push press)
* Each team member will start at a station and rotate at the end of each minute. Score per found will be total reps

Cool Down

Group Stretch / Mobility