Warm Up:
5 min Jump rope/ DU practice
2 X's:
10 box step ups
5 candlesticks
8 V-Ups
5 kip swings
30 mt climbers

Mobility:
60 sec door way stretch each side
90 sec banded hamstring floss

Strength:
5X5 bench press @ 65% 

WOD:
3-  4min Rounds
Minute 1 Max Strict over DB Press 25/35#
Minute 2 Max Knee 2 elbow with Kip
Minute 3 Max elevated ring row (feet on box)
Minute 4 Max Slam Balls 20#
Rest 1 min between rounds
Score total reps each movement
 

 

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