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Main – WOD
Warm-up
Metcon (No Measure)
Row/AD 2 Min2 Rounds
8 Goblet Squats
8 Push Ups
4 TGU
Weightlifting
Shoulder Press (3×15 Build.)
Metcon
Metcon (Time)
100 Double Unders
50 KB Swings
25 T2B
5 min rest…
Metcon (Time)
100 Double Unders
50 KB Swings
25 T2B
Metcon (AMRAP – Reps)
3X12 Back Extensions
3X18 Hollow Rocks
Record total reps