5 Rounds

30 Double Unders

20 Pull Ups

10 Push Jerk\

Rest 2 minutes

AMRAP 10 minutes

4 KB Swings

6 Ring Dips

8 Box Jumps

For time:

1 mile run

100 KB swings

1mile run

For time: 3 rounds (15 minute cap)

10 pull-ups

15 box jumps

30ft oh lunge

3 DL/Press C

Deadlifts

Warm Up

Rest exactly 60 seconds between rounds

5 x 160, 5 x 185, 5 x 205

WOD

Rest exactly 2 minutes between rounds

5.5.5 @ 230

Warm-Up

Military Press

5 x 85, 5 x 95, 5 x 110

WOD 5.5.5.@ 122

2 minutes of mobility….time is 30 minutes….can you do it ?

FOAM ROLL

Legs– QUAD / HAMSTRINGS

Calves

Heel Chord

Glutes

Hip Flexors

Lats

Triceps

Low Back

Mid Back

Upper Back

4 Rounds

25 Goblet Squats

20 Weighted Sit Ups

55 Double Unders

15 min AMRAP:

12 lunges

10 squats

8 sit-ups

6 push-ups