Main – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Back Squat (3×5@80-85%)
Pull-ups (3×5-10)
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
5 Cleans(full) (135/95)
15 Double Unders
Rx+
8min AMRAP
5 Cleans(full) (155/105)
25 Double Unders
Mobility
Barbell Calf Smash/Olympic Wall Squat