Warm Up
Dynamic Warm Up Through Paralletes
-High Knees
-Bunny Hops
-Lateral High Knees
-Fast Feet
-Then-
AMRAP 3*
10 MB Push Press to Target
10 SA KB Swings
10 Single Leg Plyo Box Jumps
10 Parallette Shoot Throughs
*Stagger people on different movements
Mobility
Lat Rolling
Quad Rolling
Strength
E3MOM15
1. Front Squat – 5 Reps
Straight Sets @75%
2. Max L-Sit hold*
3. Rest
*shoot for 30s+
WOD
“Jerry Swinger”
30 Wall Balls, 20|14
30 Kettlebell swings, 2|1.5
60 Box Jumps, 24|20
30 Kettlebell Swings
30 Wall Balls
Level 2- 1.5|1
Level 1- 1|0.75, 30 Box jumps or 40 step-ups
Extra Work
1k Ski
15 Wall Climbs
1k Ski
ADV – 20 Wall Climbs
Scaled – 10 Wall Climbs