Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Mobility and Activation
Ankle Rolls X 30 Seconds per Side
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds

Movement Prep
Wall Ball Thrusters X 10 Reps
Wall Ball Deadlift X 10 Reps
Empty Bar Deadlift X 10 Reps
Skips X 30 Seconds
Double Under Attempts X 30 Seconds

Strength

Back Squat

In 20 Minutes
Build to a heavy 3 or 3 Rep Max

WOD

2 Rounds

COMPETITIVE

40 Double Unders
30 Wall Balls (20/14)
20 Deadlifts (135/95)

PERFORMANCE

40 Double Unders or 70 Single Unders
30 Wall Balls (14/10)
20 Deadlifts (105/75)

LIFESTYLE

40 Single Unders
30 Wall Balls
20 Deadlifts