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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