Warm Up:

50 Single Unders

10 kickers per leg

10 Spiderman Lunges

Toe Touch 30’

20 L-leg SUs

20 R-leg SUs

10KB deadlifts

10 Russian KB swings

S/S/S:

Back Squat w/2 sec pause at bottom

3X5

Increase weight ea set

With less sets this time around, aim to go heavier on your sets

WOD:

3 Rounds:

50 DUs

40 Wall Balls

30 Cal Row

20 KB Swings (70/53)

20 Min Time Cap

Do NOT stop moving in this WOD.

Scaling:

DUs -> Attempts through 50 rope contacts -> 50 Penguin Jumps

KBS -> As needed

Cool Down:

Oly Wall Stretch x 3 min

Roll out T-spine – 20 passes