Warm-up
Run 1 Loop
Then:
2 Rounds
:45 on/:15 off
-Jump Rope
-Burps
-Banded Tricep Extension
Mobility
Banded Tricep Stretch
Banded Hamstring Stretch
Strength
EMOM6
2 Strict Press
EMOM6
3 Push-press
WOD
30 Burpees
600m Run
150 Double Unders
600m Run
30 Burpees
Level 3 – 100 Double Unders
Level 2 – 50 Double Unders or 300 Singles
Level 1 – 150 singles, 400m runs, 20 burpees
ADV – Heavy Rope, 30 Strict HSPUS at the beginning, 30 Kipping at the end
Extra Work
12-9-6
Clean & Jerk 185|125
Ring Muscle Up*
*mumps ideally done in no more than 3 sets each time. Scale to 9-6-3 or however you see fit. C2B Pull Ups x 2 is also an option.