Strength: Front Squat 3×5 Choose a “Pull” Bodyweight Progression.
Met-Con: EMOM 10 minutes 5 Front Squats Then max Russian Kettlebell Swings until 0:30 second on timer (rest the next 30 seconds) Score is total number of KBS.
then: Partner WOD 5 Rounds for Time 5 Push Presses (Bar starts on Ground, not off the Rack) 5 Burpee w/ Lateral Jump over Bar
Partner A does 5 & 5, then Partner B does 5 & 5 = 1 Round
Bodyweight Bootcamp: For 4 cycles: AMRAP in 3 mins of: 100 Meter Run 5 Burpee Pull Up (Jumping Pull Up)s 10 Slam Balls 20 Double Unders Rest 1 min between each cycle. For each cycle continue the AMRAP.
Stretch: Full Body Stretching Series #2
Met-con: Row 500m 50x Box jump (20 inch) 50x Push-ups 50x Sit-ups 50x Jumping pull-ups 50x Hip extensions 10/10x KB Turkish get-up, alternating arms (55/35)[gallery ids="87698,87699,87700,87701,87702,87703,87704,87705,87706,87707,87708,87709,87710,87711,87712,87713,87714,87715,87716,87717,87718,87719,87720,87721,87722,87723,87724,87725,87726,87727"]