WARM-UP

MOBILITY ROUND

EMOM x 4 (:40 ON/:20 OFF)

Min 1: Inchworm + Push Up

Min 2: Bootstrappers

Min 3: Alt Pigeons

Min 4: Cossack Squats

Into…

AMRAP × 6 MINUTES

30 Single Unders (Option 20 DUBs after

1ST RND)

10 Air Squats (*Add WB after 1ST RND)

10 WB Push Press

10 Bird Dogs

STRENGTH (ALL) — 1×5 @ RPE 6 / 1×5

RPE 7 / 1×5+ @ RPE 8 Back Squat Back Squat for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

12 Wall Balls (20/14)

30 Double Unders

(Score is Time)

KG WB: (9/6)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

10 Wall Balls (14/10)

60 Single Unders

(Score is Time)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :25/:25 Foot Smash

MIN 2 – :25/:25 Calf Smash

MIN 3 – :50 Child’s Pose