Warm Up

EB Goodmornings
10 groiners
EB twist (bar on back) 5 ea side
30 mt. climbers
EB tempo back squat x5 33X1
10 jumping air squat for max height
EB Elbow front rack stretch 30 sec alt and 20sec hold both elbows through

MOB

Coach's Choice

Strength/Skill

BS
40% x 5, 50% x 3, 60% x 5, rest 2 mins

WOD

9-7-5
Ring MU (scale = 2:1 ring row + dip)
DB FR lunges (50/35) (must step backwards)
15min Time cap


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