Warm-up
3 Rounds
5 Shoulder Activators
7 Jumping Squats
9 Triple Unders/Attempts
Mobilize Calves – Hips – Lats
Gymnastics
3×10 L Pull-ups
WOD
100 Dubs
25 Chest to Bar Pull-ups
25 Wallballs (30,20)
600m Run
– Rest 3 Minutes
75 Dubs
20 Chest to Bar Pull-ups
20 Wallballs
535m (1 loop)
– Rest 3 Minutes
50 Dubs
15 Chest to Bar Pull-ups
15 Wallballs
400m Run
Strength- On your own
Push-press
3-3-3-3-3