Warmup: ROM. Drills, dynamic stretches, 20 push ups, 1 min jump rope, 15 sit-ups Strength: Bench press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% WOD: “Annie” 50-40-30-20-10 Double unders Sit ups Cooldown: roll out and stretch. Focus on calves and achilles

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats Strength:  Back Squat WU: 5/5/3 @ 40/50/60% 1Rm Work: 3/3/3+ @ 70/80/90% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch