Skill Warm Up C is a little technical, hospital much like B.  Please review the previous 2 day’s post on the protocol for performing the skill warm ups.  Once again, # please be courteous to any class that is working, as they are the priority.
Skill Warm Up C
3 rounds, not for time
1-2 Rope Climbs
8-12 Toes to Bar
30-50 Doubleunders
A scaled version of this warm up might look like
3 rounds, not for time
2-3 Body Pulls Muscleup transitions
8-12 Hanging Knee Ups
30-50 Single Unders or 15 DU attempts
Both B and C have Doubleunder – that’s because many of us need to practice them.  If you feel like you need to work on box jumps, you can sub 10-12 Box Jumps for DU.
 

Workout of the Day
5 Rounds, for Reps
Deadlift 225/155, 45 Seconds
Rest 15 seconds
Box Jump and Over 24/20, 45 Seconds
Rest 15 Seconds