Monday-Performance
Mobility-Couch Stretch/Pigeon Pose 5 mins
Warmup-3 RNFT
1 min jump rope
10 Alt 1 arm Snatches
25 ft walking lunges
A) Back Squat 5RM
B) WOD: 18.Zero
21-15-9
Alt 1 Arm DB Snatches
Burpees over DB
*8 min cap
C) Skill Development: HSPU and Doubles
AMRAP 8
5-10 HSPU
30 Doubles
Monday-Fitness
Mobility-Couch Stretch/Pigeon Pose 5 mins
Warmup-3 RNFT
1 min jump rope
10 Alt 1 arm Snatches
25 ft walking lunges
A) Back Squat or Box Squats 5RM
B) WOD: 18.Zero
21-15-9
Alt 1 Arm DB Snatches
Burpees over DB
*8 min cap
C) Skill Development: HSPU and Doubles
AMRAP 8
10 DB Push Press
30 Singles