Warm-up
4 Rounds
:20 on/:10 off
Single Unders
1 Minute Active Squat Hold
4 Rounds
:20 on/:10 off
Double Unders
Strength
E2MOM12
3 Power Snatch
*Building in weight
WOD
4 Rounds
15 Overhead Squats 95|65
20 Double Unders
15 Pull-ups
20 Double Unders
Level 2– 75|55
Level 1– 55|35, 10 Reps, 40 singles
Extra Work
500m Ski
10 Ring Muscle Ups
500m Row
10 Bar Muscle Ups
*Scale to 20 Kipping Ring Pull Ups and 10 Bar Mups – use bands where necessary.