Warm-Up

3 Sets:

30 Single-unders
6 Dynamic Pigeons
6 Dynamic Scorpions

WOD

EMOM for 21 Minutes (7 Sets):

Minute 1 – 6 Power Cleans 155/105
Minute 2 – 20-40 Double-Unders
Minute 3 – 10-15 Push-Ups

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Sweat class

Warm-up

3 Sets:

:30 jog
:15 plank hold
3 yogi push-ups
10 pineapple pickers

WOD

5 sets:

Min. 1: floor press 5-10 reps
Min. 2: run 100m/ row125m
Min. 3: burpees 3-7 reps
Min. 4: toes-to-bar 7-10 reps