Warm Up

30 seconds work / 10 seconds rest x 2 rounds

Skipping
Body Weight Squat Hold
Alternating Lunges
Deadbug
Scap Push-ups
Kip Swings

Back Squat Demo/ Practice/ Form checks

Strength

Back Squats

Every 2 minute on the minute x 5 rounds
Back Squats x 3 reps / build

Kipping Pull-ups – Max Reps
20 seconds work / 40 seconds rest x 3 rounds

WOD

For Time – 14 minute Time Cap

COMPETITIVE

70 Wall Balls (20 / 14)
*Every break add 10 reps to a max of 150 reps

*A break is if the ball touches the floor or if you stop to rest while holding the ball

PERFORMANCE

70 Wall Balls (14 / 10)
*Every break add 10 reps to a max of 150 reps

*A break is if the ball touches the floor or if you stop to rest while holding the ball

LIFESTYLE

50 Wall Balls
*Every break add 10 reps to a max of 100 reps

*A break is if the ball touches the floor or if you stop to rest while holding the ball