Warm Up:

6 box step ups

5 air squats

6  box jump, step downs

3 air squat + box jump

10 Thoracic High Fives

10 arm circles

10 huggers

10 Over and backs

S/S/S:

Push Jerk

5X5

Increase weight ea round

Our pushing movement for this cycle will be good ol’ Push Jerks. As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there.  Try to jump weight ea round, and the 5^th rep of set 5 should be the most challenging rep of the day

WOD:

3 Rounds for Time of:

400m Run

10 Air Squat + Box Jump 24/20

15 Ring Dips

Scaling:

Run -> 500M Row

BJ -> 20/16

Ring Dip -> Stationary Dip-> Bench dips

Cool Down:

Calf Stretch on rig -2 min per side

Doorway stretch – 1 min per side