Warm-up, (15 Min): 1/2 Tabata Medball Cleans, GPU, V-Sits. Dynamic Stretch
Strength, (15 Min.): Bar Dips/Pendley Row
10+5/30 10+5/40 10+5/50 10+5/60
% based off your Squat Clean 1RM
WOD: DOUBLE UNDER DEMON
For time:
50 KB Swings 45/35
100 Double-Unders 2/1
50 Weighted walking lunge steps (KB held at chest)
100 Double-Unders
50 KB Goblet squats
100 Double-Unders
50 KB push ups (alternate over and back w/hand placed on KB. Each pu counts as 1 rep)
100 Double-Unders
20 Min. Time Cap
Icing: Shoulder Mobility