3:00 on a Machine,
Then 3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10 In-place Light Reverse Lunge Steps
10 Hollow Rocks

Theses waves take a long time to complete with proper warm up. Focus on weightlifting today! No weight vests, no wod. skill session after this lifting every week.
Squat Clean and Split Jerk
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
–
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Drop and reset between reps. Rest 3-5 minutes between sets.

Pick 1 of the following skills and practice as an EMOM for 10 minutes.

• 5-30′ HS Walk
• :05-:10 L-Sit Hold
• 1-3 Strict Muscle Ups
• 1-2 Rope Climbs
• 5-40 Double Unders
• :20 Squat Hold (mobility focus)