100 double unders (people PRACTICE)
Then 3x
5 Strict pull ups
10 chest to deck push ups
15 pause OH wall squat - 3 count in bottom
Ready
10 minutes AMRAP
1 minute third world squat
20 legs swings front to back side to side each leg
10 PVC dislocates
10 Banded shoulder stretch
Strength
Clean and Jerk - CATCH IN THE HOLE
3@70/75/80/85% of your 1 rep max
then 3 at your perceived 3 rep max for today
IS NOT TOUCH AND GO
Set and reset and Explode
Metcon
10x
1 minute on the rower 17/15 calories
1 minute push ups - max reps
score = how many rounds you met the calorie goal
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