A)Back Squat-15 mins to Find 8RM
B)WOD
5 min AMRAP
-5 Bar Muscle ups–>scale to less reps or 5 pull ups
-10 Box Jumps (24/20)
-20 Ring Dips–>scale to Parallettes…no bands
-30 Wall Balls (20/14)
-40 Abmat Situps
-50 Double Unders
*rest 2 mins then,
6 min AMRAP of same thing
*Rest 2 mins then,
7 min AMRAP of same thing
C)Accessory: One arm KB Row-3×8 each arm- AHAP- As heavy as possible *1 min rest between sets
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