Monday, Sept 18

Warm-up

5:00 AMRAP:

High knee skips w/ arm circles

10 PVC thrusters

10 PVC pass through

10 Lunge twists

10 Hip bridge

Strength

3RM Back Squat

WOD

Tier 1:

4 rounds:

25 push press (95/65)

50-cal row

100 double unders

Tier 2:

4 rounds:

25 push press (scaled)

50-cal row

100 double under attempts

Tier 3:

4 rounds:

15 push press (scaled)

30-cal row

100 single unders --> after every 20 singles, attempt 5 doubles

MWOD