MOB: Full body
WU: 3 BB mid-shin to OH. 10 Pushups. 2:00 of single/double under practice.
R: Split Jerk.
A. Split Jerk. 15:00 to a heavy single
B. AMRAP in 12:00 of:
3 G2OH 185/125
10 Pushups
30 double unders
LIII: 165/115
LII: 135/95
LI: Weight of choice. Pushup sub of choice. 15 double unders (attempts count) or 60 single unders/toe taps or 10 calorie row.
PWMOB: Lax ball in C/S/B. Rollout calves. Stretch hamstrings and triceps.
Advanced: 225/155. UB DU.
Endurance: 155/105.