Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Wall angel
– waiters walk to suitcase lunge
– back ext.
– double under

Then

FITNESS-
20 min AMRAP
5 goblet squats
10 kb swings
20m FW
30 sec plank hold
40 jump rope singles

PERFORMANCE-
For time:
100 double unders
Than
100m FW @ 70/55#
10 DL @ 245/135
5 MU
75 FW @ 70/55#
8 DL @ 255/145
4 MU
50m FW @ 70/55#
6 DL @ 265/165
3 MU
25m FW @ 70/55#
4 DL @275/175
2 MU
100m FW @ 70/55#
2 DL @ 285/185
1 MU
then
100 double unders

MU REPLACED WITH BURPEE PULL UP