Warmup:

Plank Hold-3 mins/Rest 30 seconds. 2 mins/Rest 20 seconds. 1 min Plank Hold.

MOB:

PVC Mashing: Shin/Calve/Quad/Hamstring

Lacrosse: Scapula/High Rib/Low Rib

MOD: Split Jerk

Skill Review/Transfer

16 mins to work to 1RM from Rack

WOD: 40-30-20-10

Dbl Unders

K2E

Pushups