.

General Warm Up


Skill: Every 30 Seconds for 4 Minutes
5 Muscle Ups Or 1 Rope Climb

Strength: Weighted Ring Dips 5-5-5-3-3-3
Do 10 Bent Over Bar Bell Rows Between Sets Athlete Chooses Weight


WOD: For Time
21-15-9
21 Box Jumps 30/24
15 Squat Cleans 115/75
100 DU's
15 Box Jumps
15 Squat Cleans
100 DU's
9 Box Jumps
9 Squat Cleans