Warm-up:

2 rds

1 min of jogging, biking or rowing

5 shoulder pass throughs, pvc pipe

5 inch worm push-ups

5-7 low ring muscle-ups (use plenty of leg assist)

7 sit-ups

1Turkish get-ups, R arm (light, you choose load)

1 Turkish get-ups, L arm (light, you choose load)


STRENGTH

Jerk Drive

4 Sets of the Complex:

1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

WOD

20 min cap

3 rounds for time of:

14 Handstand Push-ups

7 Bar Muscle-ups

Move on at 10 min mark

Rest 3 min

3 rounds for time of:

15 Chest-to-bar Pull-ups

15 Ring Dips

15 V-ups