Warm up: 2 rounds
30 single Junp Rope
10 Scap Push Ups 10 Push Ups
10 Back Extensions
Strength: Pull Overs 4×10
Bench Press 4×10
Dumbbell Floor Press 4×10
Wod: 9-15-21
Deadlift @ 60% of 1 rep max
Double Unders 45-75-105
Warm up: 2 rounds
30 single Junp Rope
10 Scap Push Ups 10 Push Ups
10 Back Extensions
Strength: Pull Overs 4×10
Bench Press 4×10
Dumbbell Floor Press 4×10
Wod: 9-15-21
Deadlift @ 60% of 1 rep max
Double Unders 45-75-105