Warmup

Core – x3

15 Glute bridges weighted

10 kB slides

Strength

On the 2:00 x 5 Rounds:

40% of Max Kipping HSPU/ dumbbell PP

50′ Front Rack Dumbbell Walking Lunge50/35

WOD

For Time:25 min cap

50 thrusters 75/55

125 Double-Unders /200 singles

1000 Meter Row

125 Double-Unders

50 kB swings 53/35