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Warm up
10 Ring Push Ups
10 Cals Bike
3 Cuban Press
x 3 Rounds
Press Warm Up
Start with Barbell, then add weight each round.
Stay Light.
5 Split Stance Strict Press Tempo: 2222
5 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 Rep Push Jerks
Build to a heavy
Gymnastics
25 Cals Bike
20/14 Muscle Ups for time
Every time you break: 10 Cals Row
Conditioning -
6 HSPU
8 Wall Balls
10 Chest to Bars
10 Rounds for time
20 Minute TIme Cap