Warm up
3 Rounds
200 M Run
20 Jumping Jacks
15 Air Squats

Wod first today!

Chipper
40 Cal row or bike
30 Med or D-ball squat cleans 50/30
20 Box step over with the ball
40 HSPU or Dumbbell press
*this is high volume and going to be tough with spacing. Do DB presses if 40 HSPU fairly quickly isn’t happening
20 Box step overs with the ball
30 med or dball squat cleans
40 Cal Row or Bike

20 Minute cap

*this is similar to the rogue invitational wod, but it’s not the same. bike or rower is rx. kipping hspu are rx.

If there is extra time in class
3 rounds
Sled Push with weight 100m
over head walk with plate 100m
50m lunges with weight