Warm-up
2 Rounds:
100 Single skips
30 Band pull-a-parts
20 Scap push-ups
10/side Side press
Strength
3 Rounds:
10/side 1-arm band row
10 Bent over rows @10X2
90s Active rest
+
3 Rounds:
10 Alt. 1-arm 3-point shoulder swing
10 Strict pull-ups or Table rows @11X2
1 minute Double-unders practice
WOD
AMRAP in 10 minutes:
25 Alt. Renegade rows
40 Double-unders
50 1-arm Russian KB/DB Swings
40 Double-unders
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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