PreHab: Scap Activation, Glute Activation, Core Activation

Warm-up: Row Warm-up, Rope Turns, Squat Variations, Press Variations

Specific: Movement Review

WOD: 

Rx: EMOM 20mins
M1: 21-25 WB Shots
M2: 50-60 Double Unders
M3: 15-20 Cals
M4: rest

Option 1: EMOM 20mins
M1: 15-21 WB Shots
M2: 30-50 Double Unders
M3: 15-20 Cals
M4: rest

Option 2: EMOM 20mins
M1:15-21 WB Shots (light weight)
M2: 5-15 Double Unders
M3: 10-15 Cals
M4: rest