3 Strict Pull ups
250 M Row
Press Warm Up
Start with Barbell, then add weight each round.
5 Split Stance Strict Press Tempo: 22225
Split Stance Push Press with 3 Second Pause at the top
5 Split Jerk with 3 second pause in the catch position
Olympic Lifting -
Build to a 1RM Split Jerk
4 Ring Swings
2 Ring Muscle ups + negative Muscle up as slow as possible.
15 Double KB Clean and Jerks @ 53/35
10 Cals Bike
5 Strict HSPU
12 Minutes AMRAP