Warm-up
1 min work, :20 rest
Row for Cals
Air squats – use wall or pole for squat therapy
Burpees to target
Strict pull ups
Step ups on box
Mobilize shoulders & overhead position
Oly
Split Jerk
3-3-3-3
Strength
Overhead Squat
10-8-6-4-2
WOD
3 rounds of
1 Minute Work: 20s Rest
-Row for Calories
-Pistols
-Burpee to Target
-Muscle-ups
-30,24 inch box Jumps
Rest 1 Minute 20 seconds between rounds. Record total Reps