Outdoors Primarily
Warm-up
400M Run
Then
3 Rounds
:30 Squat Morning
:30 OH BB Hold
:30 Rest
3 Rounds
:30 Strict Press
:30 Back Squat Hold
:30 Rest
3 Rounds
:30 Jump Rope (singles work up to double unders)
:30 Hollow Hold
WOD
1200m Run
21 Back Squats 135|95
15 Shoulder to Overhead
120 Double unders
800m run
18 Back Squats
12 Shoulder to Overhead
80 Double unders
600m Run
15 Back Squats
9 Shoulder to Overhead
60 Double unders
400m Run
12 Back Squats
6 Shoulder to Overhead
40 Double unders
Level 2- 115|75, ½ Double Unders
Level 1- 95|55, Singles
ADV – 155|105
Extra Work
15-12-9
Deadlift 275|185
Strict HSPU
Rest 5 Minutes
9-12-15
Deadlift 275|185
Ring Dip
*Scale weight as need be – Sets should be unbroken-ish
HSPU can be subbed with strict db press and ring dips can be scaled with bands.