For Time
WARMUP
– 2 Rounds:
60” Double Unders Practice
5 Muscle Clean
5 Dog Stretch Pushups
5 Push Press
10 Straight Leg Situps
WOD (KB/DB Option)
– Every 5min. × 3 Sets
2 Rounds For Time:
20 Double Unders/JumpinJacks
5 Strict HSPU or Kip HSPU
20 Double Unders/JumpinJacks
7 DB/KB Push Press (each arm)
WOD (Barbell Option)
– Every 5min. × 3 Sets
2 Rounds For Time:
20 Double Unders/JumpinJacks
5 Strict HSPU or Kip HSPU
20 Double Unders/JumpinJacks
7 Push Press @50/35kg or 60%1RM
GOAL: 2 Rounds < 3'30"
AFTER PARTY
– 12 Rounds: (10” work – 20” rest)
Chair L-Sit Hold
Bar Hang Hold/Arch Hold