Warm Up:
3x
1 min max Double Unders
10 OHS w/ PVC in next minute
10x Front Squat w/ empty bar
Kipping Pull Up progression
Strength:
Build to 1RM Front Squat
3-3-2-2-1-1-1
WOD: for time
3 rounds
10 Pull Ups
30 Wall Balls (20/14)
50 Double Unders/100 Singles
scaling options:
Pull Ups: Negatives, Jumping PU, Resistance Bands, Ring Rows
Wall Balls: Reduce weight
