Monday

Pre Warm-Up

3 rounds 

10 KBS

5 Inchworms 

10 sit-ups 

+

3 Rounds 

10 cuff isolation 

5 HRPU 

15 sit squat 

 

Warm-Up

Dynamic Shoulders 

Jerk Balance Drills 

 

Strength

A.) Jerk Balance 

5×5 – Increase SPEED before load 

 

B.) Jump Rope Drills 

 

WOD

For Time – 16min cap 

50 DU before every set 

Thrusters 

21/18/15/12/9

 

Rx: 95/65

Scale: 75/55

Masters: 55/45 

 

Jump Rope

Rx = 50 DU

Scale = 20 DU 

Single = 75 

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