Warm-Up
1 Min of Each
-Singles
-Tempo Front Squats 3-1-X-1
-Burps
-Double Unders
-Tempo Push Press 3-1-X-1
-Burpee Lat Jumps
Mobility
Calf Rolling
Quad Rolling
Strength
EMOM10
Front Squat
1 Rep
1. 75%
2. 80%
3. 80%
4. 80%
5. 85%
6. 85%
7. 85%
8. 90%
9. 90%
10. 90%
WOD – 20 Min Cap
75 Double Unders
-Then-
21-15-9
Thrusters 115|75
Burpee Lateral Jumps
-Then-
75 Double Unders
Level 2- 95|65
Level 1- 65|35
ADV – 150 Double Unders
Extra Work
7 Rounds
300m Run
1 Turkish Get Up on Each Side*
*Pick a weight that is challenging but doable