Warm-up
1 minute singles
1 min right leg only
1 min left leg only
1 min skipping/alternating feet
1 min dubs
Stop as little as possible
Gymnastics
EMOM12
Odd- Max Set Strict HSPUs
Even- Rest
-If you cannot do more than 3 HSPUs, use a band and get a bigger set.
Strength
Back Squat
1*8 65%
1*8 70%
1*6 80%
1*6 85%
Front Squat
1*5 70%
1*5 75%
1*5 80%
1*5 85%
WOD
EMOM20
Odd-15/12 Calorie Row
Even- 50 Double Unders
Regional- 12/10 Calorie Row
Open- 12/10 Calorie Row, 25 Double Unders