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Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 3 Min
3 Rounds
8 1 Arm KB Swings
8 Judo Push Ups
10 (total) Dead Bugs w/ 5 Sec Hold
https://www.youtube.com/watch?v=m8ccPJmCJHc
Push Press Mobility
Weightlifting
Push Press (3X5 @ Same Weight. Choose Wisely)
Metcon
Metcon (Time)
3 Rounds
7 Muscle Ups
35 Double Unders
Rest 2 Minutes
Metcon (Time)
3 Rounds
7 HSPU
15 GHD Sit Ups
Metcon (Weight)
BONUS!!
DB Ext Rot: https://www.youtube.com/watch?v=yKIQD5v3S-E
3 sets of 12 @ 3010