Warm-up: W. Alabama Run then: 3 Sets: 10x Push up with rotation, 3x Wall walks, 8x Knees to Elbow.
Strength: Push Press: 9-7-7-5-3 (sets of 7 at same weight, increase after every other set).
Stamina: 4 Rounds, not for time: 50m DB Bear Crawl, 12x Weighted Strict Pull up, 3x Rope climb.
WOD: 4 Rounds for time:
- 30x Double Unders (60 Singles)
- 20x Kettle bell swing (55/35)
- 10x Pull up
- Run the Block
Cool Down: 12:00 EMOM: Max Effort on Assault or C2Bike 0:20, Rest 0:40