Warm Up
200m Run
5 Inch Worms w/ Push Up
10 Lunges w/ Stretch & Twist
5 slow up & dwn pushups
200m Run
14 Lunges w/ 3 sec down
7 Pike Push Ups 3sec down & 3sec Up
Strength
5rds NFT
6-8 ES Press In Split Jerk Stance
6 Front Squat 5sec down & 5 Sec Up, HAP
WOD
16min AMRAP
200m Run
16 Alt. Jumping Lunges
12 (6ES) Push Press
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A
For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si