WARM-UP:

20 Jumping jacks
20 Seal Jumps
20 Pelvic Raises
20 SLSU
5 Inch worm + 3 push ups

SKILL:

Every :15 for 5:00
perform 1 FSQ until failure (115/75)
*Bar stays in Front Rack

(rest 3:00)

Every :15 for 5:00
Perform 1 Shoulder Press until failure (75/55)
*Bar stays overhead

WOD:

“AMY”
3 Rounds:
10 HSPU
50 Double Unders

2 Rounds:
250m Row
20 Box Jumps (24/20”)

1 Rounds:
40 Pull-ups
50 Sit-ups