2:00 Light Row, Bike, or Ski Erg

At low intensity:

• 15 Air Squats
• 30 Single Unders
• 5 Box Jump Ups, step down
• 5 Beat Swings
• 5 Pull Ups
• 5 Burpees

Get equipment ready for the wod and do the following:

1 round at moderate intensity:

• 5 Wall balls
• 15 Double-Unders
• 5 Box Jumps
• 5 Toes to Bar
• 5 Chest to Bar Pull Ups
• 5 Bar Facing Burpees
• 5 Cleans
• 5 Jerks
• 5 Snatches
• 1-2 Ring Muscle Ups

20 min AMRAP:

• 50 Wall balls (20/14–>10/9 target)
• 50 Double Unders (50 singles)
• 40 Box Jumps (24/20)
• 40 Toes to Bar
• 30 Chest to Bar Pull-Ups
• 30 Bar Facing Burpees
• 20 Cleans (145/100)
• 20 Jerks (145/100)
• 10 Snatches (145/100)
• 10 Ring Muscle Ups (scale: 10 dips)

** scale as per your coach

Not For Time – 3 Sets:

• 7 DB/KB Deadlifts
• 14 Push ups
• 21 Sit Ups
• 27 Low Banded Rows (video: https://www.youtube.com/watch?v=wiyVfcpY34o&width=640&height=480)

Move from station to station with purpose, as if it’s one large set, and rest as needed between sets (1-2 minutes).

• Pigeon pose and couch stretch – 2 mins per side
• Roll calves/achilles