WARM UP
A. Mobility
- PT Band: Knee
- Couch Stretch
- Band: Shoulder Internal Rotation
B. Dynamic Warm Up
- Row 5 min
C. Burgener Warm Up & Skill Transfer Drills

WOD
For time:
- 25 Walking lunge steps
- 20 Pull-ups
- 50 Box jumps, 20″ box
- 20 Double-unders
- 25 Ring dips
- 20 Knees to elbows
- 30 Kettlebell swings (70/53#)
- 30 Sit-ups
- 20 Hang squat cleans, 35# dumbbells (sub: kettlebell)
- 25 Back extensions
- 30 Wall ball shots (20/16#)
- 3 Rope climb ascents

Notes: Absolutely killing it until I hit the 70# kb. Finished strong on the rope w. out using Spanish wrap. Pretty satisfied w. this workout.