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Warm up
10 KB Swings
8 Burpees
10 Cals Bike
x 3 Rounds
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 -
3 Push Press + 3 Push Jerks
Build to a heavy
Gymnastics
250 M Row
5/3 Ring Muscle Ups
Rest 2:00
x 5
Conditioning -
50ft Front Rack Walk @ 50/35lbs
8 Pull Ups
10 Cals Bike
8 Toes to Bar
12 Minutes AMRAP