3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
5 LDSU
10 JUMPING PULL UPS
1 BEAR CRAWL F
1 MINUTE HAND STAND HOLD
1 BEAR CRAWL R
10 SIT UPS
1 TRAVELING SPLIT LUNGES LEFT
1 TRAVELING SPLIT LUNGES RIGHT
2 ROUNDS
THEN:
5 DEAD LIFTS
5 ROLL OUTS
INCREASE WEIGHT EACH ROUND
AMRAP 15 MIN
WORK OUT
5 RING DIPS
5 T2B
5/5 TGU 40/50LB
5/5 JUMPING SPLIT LUNGES
5/5 HEAD CIRCLES 40/50LB
5/5 ONE ARM DB SWING 40/50LB
AMRAP 25 MIN
EXTRA CREDIT
3 HANG CLEAN 135/95
3 T2B
7 MINUTES AMRAP
INCREASING REPS BY 3 EACH ROUND
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