Warm-up
2 Rounds
:40 Work/:10 Rest & Switch
-Burpee To Plate
-Plate Halo
-Plate Box Step-Up*
-Seated Single Arm Pizza Plate Press Right Side
-Seated Single Arm Pizza Plate Press Left Side
* Round 2 – Box Jump Up and Over without a plate
Mobility
Pigeon Stretch
Lat Stretch
Strength
E2MOM12
Push-press
2 Reps
WOD
40-30-20
Box Jump Up and Over
Push-ups
Kettlebell Swings 2|1.5
E2MOM including 3-2-1 Go!
10 Weighted Step-ups 2|1.5
L2 – 1.5/1
L1 – 1/.75 30 – 20 – 10
ADV – Ring Dips
30/25 – 20/15 – 10/5
Extra Work
*Not For Time, Rest As Needed Between Sets
10-2
Pendlay Row
GHD Sit-Ups x 2+–