Primer:
2 Round: 2 Minute Easy Jog | 1 Minute Moderate Jog | 30s Moderate – Hard Run
2 Round: 30s Single Unders | 30s Samson Stretch | 30s DB High Pull (each side) | 30s strict Press
WOD:Double Knot: For Time
100 Double Unders
9 Bar Muscle Ups
15 Squat Cleans @ 185/135
100 Double Unders
9 Bar Muscle Ups
12 Squat Cleans @ 185/135
100 Double Unders
9 bar Muscle Ups
9 Squat Cleans @ 185/135
DB / No Rig Version: 3 Round:
100 Double Unders
9 Devil Presses @ 50/35
15 Double DB Squat Cleans @ 50/35
Body Weight Version: 3 Round
100 Double Taps
21 Burpees
15 (2 Lunges + Jumping Squat)
Bulletproof Shoulders: 3 Rounds
100 Double Unders
15 Renegade Rows
21 Goblet Squats