WARM UP

1000m Row or 800m Run

3:00 Jump Rope Warm Up

MOBILITY

Full Body Stretching

WOD

EMOM for 12 Minutes:

Odd Minutes: 8 Thrusters (115/75)

Even Minutes: 1 ME Set of Unbroken Pullups

Performance:

5 sets of C&J (3+1)

3 sets @ 85%

3 x 8 Ring Dips

WOD:

50 Thrusters 45/35#
100 Double-Unders
10 CTB
25 Thrusters
75 Double-Unders
15 CTB
10 Thrusters
50 Double-Unders
20 CTB