Core

Tabata scissors

Strength 6 sets

( build to 75% max split jerk )

1 pause split jerk ( 1sec in dip 1 sec in the catch )

1 split jerk

WOD

For time :

30 oh lunges 50/35

5 rope climbs /25 kB swings

30 oh lunge

5 bar muscle ups /ctb

30 oh lunge

5 ring muscle ups / shoot threws