3 Point Shot

Cam

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 – 1.5|1, 3 Wall Climbs
Level 1 – 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 2”

Rest 5 mins

3 Rounds
9 Deadlifts 315|225
9 Strict Deficit HSPU 4’

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