Warm Up:
2 min on a machine
Then
:30 on :10 off
Alt Spider-Man Lunges
Push Up To Down Dog
Boot Strappers
Russian KBS
Goblet Squats
x2
Skill:
Tempo Front Squats
8×2 (Build or stay same but maintain tempo!)
Tempo Today:
5 Seconds Down
2 Second Hold
Explode Up
WOD:
3 Rounds
1 Minute Wall Balls (20/14)
1 Minute Alt DB Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute DB Hang Clean and Jerks (Alt every 5 Reps)
1 Minute Row Calories
1 Min Rest