Warm-up
1 min work/:15 Rest/rotate
1. Bike
2. Jump Rope
3. Hollow Pull Up Hang
-Repeat w/ :30 on/:10 off-
ADV- Above bar pull up hang in second round
Mobility
Calves and Forearms
Accessory
2 Rounds
Lateral Movement
10 Bandy Side Steps each direction
20 CrossOver Step-Ups
30 Ice Skaters
WOD
E5MOM25
30|20 Calorie Bike
50 Double Unders
3 Rope Climbs
Level 2- 20|15 Cal Bike, 1 Rope Climb
Level 1- 15|10 cal Bike, 3 Pull to Stands
Extra Work
Work up to a heavy single for each of the following:
-High Hang Squat Snatch
-Mid-Hang Squat Snatch
-Squat Snatch