PreHab: Band Pulldowns, Face Pulls, Scap Push-ups

Warm-up: Rope Turns, Kip Swings, Ring Rows

Specific: Movement Review

WOD:

RX: Amrap 5mins
21 Double Unders
15 Push-ups
9 Toes to Bar
-rest-
Amrap 5mins
18 Double Unders
12 Hand Release Push-ups
6 Knees to Elbow
-rest-
Amrap 5mins
15 Double Unders
9 Renegade Rows
3 Straight Leg Raises

Option 1: Amrap 5mins
15 Double Unders
15 Push-ups
9 Knees to Chest
-rest-
Amrap 5mins
12 Double Unders
12 Hand Release Push-ups
6 Straight Leg Raises
-rest-
Amrap 5mins
9 Double Unders
9 Renegade Rows
9 Sit-ups

Option 2: Amrap 5mins
21 Single Unders
12 Push-ups
9 Knee Raises
-rest-
Amrap 5mins
18 Single Unders
9 Hand Release Push-ups
6 Sit-ups
-rest-
Amrap 5mins
15 Single Unders
6 Renegade Rows
3 Sit-ups