WOD
Mobility
Foam Roll: T-Spine/Lats/Hips/Quads
PVC Pipe Warm-up
Strength
Warm-up to 70% of your 1RM, then perform the follow for 3 Rounds (not T&G).
EMOM (9 Minutes):
(1) 3 @ 60%
(2) 2 @ 65%
(1) 1 @ 70%
Conditioning
In Teams of 2, One Partner Working at a Time, AMRAP in 20 Minutes:
100 Double Under
80 Abmat Situp
60 Wallball Shot (20/14)
40 Pull-up
20 Squat Clean and Jerk (135/95)
1 Round = 300 Total Reps