Conditioning:

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

For Time*

*If current on all 9 lifts, option 3 is 3 rounds for time of CWOD

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Pick any lift and perform:

4 reps @ 55% 1RM

3 reps @ 65%

3 reps @ 75%

2 reps @ 80%

2 reps @ 82.5%

1 rep @ 85%

1 rep @ 87.5%

1 rep @ 90%

 

Flexibility/Mobility:

Pigeon – 1:30/side

Super Front Squat – 1:30/side

Olympic Wall Squat – 2:00

 

 

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