WOD

Mobility
Pigeon Stretch
Child’s Pose
Downward Dog/Cobra Stretch
Scorpion Twists

Dynamic Warm-up

Primer
2 Sets
100m Jog
10 Scap Pull-ups
10e/arm KB Windmill

Strength
EMOM for 10 Minutes (5 Rounds):
(1) 3 Push or Split Jerk (same as last Tues weight)* from the floor
(2) 10 Banded Strict Chin-up (unbroken)

*(If you weren’t here last Tues, perform build to roughly 60-65% of Jerk 1RM)

Conditioning
4 Rounds (5 Minutes/Round – Total 18 Minutes)
AMRAP in 3 Minutes:
100m | 200m Run
10 Box Jump | 10 Burpee Box Over
Max Effort Wallball (20/14) with remaining Time
Rest 2 Minutes

Count only WB reps per round.

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