Monday

Warm Up
Run 400m or Row 500m
Figure 8’s/Pass Thru’s
Squatted Prayers
Hanging Shrugs
Wall Sits
Partner Med Ball Toss
Run 200m

Skill Work
Hang Squat Cleans
Pull Ups

WOD
AMRAP 10 minutes of:

10 Burpees
10 Chest to Bar Pull Ups (modification: pull ups or 15 ring rows)
30 Double Unders (modification: 70 single unders)

REST 4 minutes

AMRAP 10 minutes of:

200m Run
10 Hang Squat Cleans (95/65)
15 Overhead Walking Barbell Lunges (95/65)

*No banded pull upsĀ 

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