WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

20 Box Jump overs 24/20

20 Back Squats 95/65

20 Pull-ups

20 Abmat Situps

Scale as needed.

1b) 6:30 – 11:30 – 5 minute AMRAP:

12 Toes-to-bar

12 Hang Power Snatch 75/55

12/side Lateral Bar Hops

Scale as needed.

1c) 13:00 – 18:00 – 5 minute AMRAP:

20 Wall Balls 20/14

10 Push-ups

Scale as needed.

1d) 19:30 – 24:30 – 5 minute AMRAP:

Squat Clean Thrusters 115/75

Extra Work:

2) Double-unders – 10 minutes Practice: Work on Any of the Following

A – Spend the time practicing the Skill

B – 10 rounds of 10 Unbroken Double-unders – Rest as needed

C – 8 rounds of 20 Unbroken Double-unders – Rest as needed

Spend your time working through one of these options.

3) 3 rounds of:

30 seconds Handstand Hold

10 Hollow Rocks

30 second Hanging Hollow Hold

10 Hollow Rocks

Not for time, for quality,

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE