Dynamic Warm-Up – Mobility Prepare  for..

Primer: 
2 rds of:
2x Front squat   ( Tempo. 4 sec down. 1 sec in hole , 1 sec explode out of hole )
2x Single arm KB or DB Strict press from front rack-pec position

A. Strength:
18 Minute E3MOM of: 

4x Tempo 4.1.1 Front squat    ( Tempo. 4 sec down. 1 sec in hole , 1 sec explode out of hole )
5x Heavy Single arm KB or DB Strict press from front rack-pec position


B: WOD
15-12-9 of:
C2Bar Pull ups (Kipping)
Burpee box jumps 24/20 20/12
1 Rope climb after 15- 12- 9 are completed

Scale:
C2Bar to Jumping C2Bar- 3 sec eccentric. Or ring row
1 Arm rope climb to jumping lock.

Team Cool down + 70-100 Plank lateral bumper plate pulls, every 10 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished. 5-7 minutes

 

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