W.U.

  • 2 MIN JUMP ROPE
  • FOAM ROLL
  • 4 LAPS

M.O.B.

  • 15 IRON CROSS
  • 15 LS
  • 15 AS
  • 30 REPS BAR ONLY MILITARY PRESS
  • 30 REPS BAR ONLY GOOD MORNINGS
  • 30 BACKSQUAT BAR ONLY
  • 30 FRONTSQUAT BAR ONLY

W.O.D.

5 ROUNDS

  • 5 LEFT 5 RIGHT K.B. CLEAN AND PRESS M(35-70) W(15LB-35LB) USE D.B OR K.B OR PLATE
  • 50 JUMP ROPE OR 50 DOUBLE UNDERS
  • 10 PULL-UPS OR RING ROWS