Warm-Up

3 Sets:

20 Single-Unders
5 Yogi Push-Ups
5 Botoms-up KB Press

Strength/Skill

5 Sets, Not For Time:

Strict HSPU x 3-5 Reps (scale with seated barbell press x 5)
Single Arm DB Row x 6 Reps Each Arm
Tuck Hold or Hollow Hold x :15-:30

WOD

Row 1,000 Meters or Bike 50 Calories
100 Double-Unders
50 Burpees

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Sweat Class

Warm up

3 Sets

2 lunge, lunge , squat complex
10 jumping jacks
10 banded pull aparts

WOD

8 min. AMRAP

5 push ups
10 pull ups/ ring row/ DB row
15 air squats
Rest 2 min.

8 min. AMRAP

5 burpees
10 lunges
15 sit ups