Warm-up
12-10-8*
Bike Cals
Hand Release Push-Up
Windmill
30s Jump Rope after each round
*Schwinn 18-15-12
Skill
Wall Climb
Mobility
Shoulder Rolling
Shoulder Stretching
WOD
3 Rounds
15|10 Calorie Bike
15 Kettlebell Swings 2|1.5
Then
3 Rounds
60 Double Unders
15 Ring Dips
Then
3 Rounds
15|10 Calorie Bike
30 Sit-Ups
Then
3 Rounds
60 Double Unders
5-4-3 Wall Climbs
Level 2 โ 1.5|1, 3 Wall Climbs
Level 1 โ 1/.75, 2 half wall Climbs
ADV- 20|15 Cal Bike, 30 GHDs
Extra Work
3 Rounds
15 Deadlifts 225|155
15 Strict HSPUs
Rest 5 mins
3 Rounds
12 Deadlifts 275|185
12 Strict Deficit HSPU 2โ
Rest 5 mins
3 Rounds
9 Deadlifts 315|225
9 Strict Deficit HSPU 4โ