Warm Up
2 Rounds
200M Run
10 BB Bent over rows with 3 second negative
80 Singles*
10 Cossax Squat**
*Round 2 – Alternating Feet
**Round 2 – Front Rack Lunge
Mobility
Banded Shoulder Stretching
Pigeon Stretch
Skills
Double Unders
Chest to Bar Pull-ups
WOD (30 Minute Cap)
3 Rounds
400m Run
20 Chest to Bar Pull-ups
100 Double Unders
20 Front Rack Lunges 95|65
Rest 2 Minutes
Level 2 – 75|50
Level 1 – 65|35
ADV – 10 Chest To Bar + 5 Bar Muscle-Ups, 115/75
Extra Work
10 Bench Press 165/105
Rest 1 min X 5
L3 – 135/95
L2 – 115/75