MOBILITY & WARM UP

3 Rounds:
1:00 Double Unders
3 Strict Pull-Ups + 6 Pushups + 9 Air Squats + 12 Sit-Ups
:30s Double Unders
1 section of the “Barbell WU” below.

Barbell WU:
Round 1 – 5 Good Mornings, 5 Back Squats, 5 Elbow Rotations (from back rack)
Round 2 – 5 Elbow Rotations (from front rack) + 5 Strict Presses + 5 Elbow Rotations
Round 3 – 5 Front Squats + 3 Thrusters

SKILLS & SPECIFIC WARM UP

Kipping

3 Rounds, at a walk through pace:
3 Box Jump Over
1-3 Toes To Bar
1 min Recovery Run

CONDITIONING

“I KNOW YOU MASK”

21-18-15-12-9
Box Jump Over #60/50
Toes To Bar

Time Cap 15′