(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec hanging shrugs, 20 sec PVC pass thru, 20 sec mini kips, 20 sec TVWQ, 5 box jumps/step-ups, 3 alt DB snatches/arm

WOD

4 x 5 min AMRAPs with 3 min rest in between

WOD 1 & 3: (one final score: start where you leave off)

35 Double Unders
10 T2B

WOD 2 & 4

8 Box jumps (24/20) (50+ 20 step-up)
10 DB snatches (5/arm – Opens style) (50/35) (50+ 35/20)

Post WOD

2-3 x 10/leg banded dead-bugs (30-60 sec rest between sets)

Then, accumulate 90 sec – 2 min total of stretching in the following poses;

Pigeon per side
Couch stretch/side
Downward facing dog