Thursday: November 2, 17

Warm up

3 Strict Pull ups

250 M Row

x 4

Press Warm Up

Start with Barbell, then add weight each round.

Stay Light.

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

2 Rounds

Olympic Lifting -

Build to a Heavy 5 Rep Touch and Go Split Jerk

Gymnastics

Super set

5 Kip Swings + 5 Pull ups + 5 Chest to bar or 3 Kip Swings + 2 Hip to bar + 4 Bar Muscle Ups

Rest 60 Seconds

5 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 2 Hips to Rings + 4 Ring Muscle ups

Rest 60 Seconds

x 4

15 Dball Clean 150/100

40 Double Unders

10 HSPU

12 Minutes AMRAP