Wednesday:  February 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20-30 PVC (or empty barbell) good mornings.

AMRAP 6 minutes, at a steady pace
5 Scap Pull Ups
5 Kip Swings
10 KB RDLs
20 Single Unders

Strength/Skill(15:00 – 30:00)
Deadlift: 5×5 (work to a heavy set of 5)

WOD(30:00 – 55:00):

Fitness
AMRAP 15 Minutes
60 Single Unders
15 Kettlebell Swings
10 Ring Rows

Performance
AMRAP 15 Minutes
40 Double Unders
10 Kettlebell Swings 53/35lbs
10 Pull Ups

Competition
AMRAP 15 Minutes
40 Double Unders
10 Kettlebell Swings 70/53lbs
10 C2B Pull Ups