Warm-up
Mobility
Do the last one for 1-2 Mins each side.
3 Rounds of:
10 x Good mornings
10 x KB SDHP
20 x Single unders
WOD
For time:
200 x KB Swings (Athlete’s choice of weight)
Every time you stop swinging do 20 x Double unders.
Extra WOD
Strength
Back squat 3RM, 95% x 3, 90% x 3
Back squat jump @ 20% 3 x 5
Gymnastics
4 Rounds of:
4 x Weighted C2B (Use a DB between the legs and drop weight when done with set.)
4 x Kipping C2B
4 x Bar MUs
Goal is to complete the giant-set without coming off the bar.
Wendler
Back squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%