Mobility: Superfriend calf smash- 1min each leg
Testing of the week: 1000m row(used as warm up if doing it)
Warm up: 5min amrap
3/3 tgu
6 box jumps
6/6 kb sh press each arm
Strength: take 20mins to establish a 1rm deadlift
Or take 20mins to establish your 1rm clean
Conditioning: 12min amrap
150 wall balls 10/6
90 double unders*
30 muscle ups/chest to bars/pull ups/ ring rows
*There is no scaling options for doubles today
