WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
5 KB DL
5 KBS
5 Situps/Vups
10 Ring Rows
5 DB Floor Press
5 DB Strict Press
5 Kip Swings + 3 T2B
Then…
5 min Coach led
STRENGTH
Strict Press
5-3-1-3-5 @ 60-70-80-70-60%
Bent DB Rows
4×8
IYT
4×5
*Superset
WOD
9 min AMRAP
10 American KB Swing (70/53)
10 Toes to Bar
24 Double Under
-Add 2 reps to the swings and toes to bar each round
Goal: 4+ Rounds
Duration: Short
Weight: Heavy
Skill: High
Volume: High
OPTIONAL POST WOD
Midline:
3 Rounds for Quality
10 Landmine Rotation
50′ Suitcase Carry/side
10 Side Plank Pulse/side
CrossFit Reserve 