Main – WOD
Metcon (No Measure)
Run/AD/Row 2 Min
10 Wall Balls
5 Pull Ups
2 x 10 Banded Front Raises (total) (tie the band to the rig, an upside down j-cup or stand on it) https://www.youtube.com/watch?v=v9Tlsan82js
Front Rack Mob / Push Press Warm Up
Push Press (3X5 Same each set. 5lb more than last week)
Pyramid Reps -4,5,6,7,8,7,6,5,4
Box Jumps [30/24]
In the first round you do 4 of each exercise. Round 2 is 5. Round 3 is 6… etc.. Work up to 8 and then back down to 4.
BONUS: Rest 5 Minutes and then….
300 Double Unders for Time