Warm-Up

3 Sets:

20 Single Unders
10 Pineapple Pickers
10 Goblet Squats
100 Meter Jog

Strength/Skill

8 Single Arm DB Row
10 Back Squat
8 Single Arm DB Row
10 Back Squat
8 Single Arm DB Row
10 Back Squat

Weight by feel

WOD

Complete 5 Rounds For Time:

3 Deadlifts 295/205
21 Double-Unders
21 Sit-Ups

12 Minute Time Cap

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Sweat Class

Warm up

3 Sets:

:30 jog
10 lunges
5 yogi push ups

WOD

EMOM for 20 min.

7-10 DB box step ups
10 overhead DB sit ups
10 floor press
20 mountain climbers