
Warm-up
50 Double Unders
40 Scorpions
30 Air Squats
20 Push-ups
10 Strict Pull-ups
50 Double Unders
-Shoulder and leg stretching/rolling
Strength
1. Press
2-2-2-2
2. Front Squat
3-3-3-3
WOD (15 min hard cap)
3 Rounds for Time UnBroken
X Pull-ups
X Wallballs
X Double Unders
Games 30/25,30,60
Regional 25/20,25,40
Open 20/20/20
**If you do break up the set you can either restart that movement back at 0 or run 400m and finish the remaining reps**
Rest 5 minutes
Time Trial
1000m Row
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