BARBELL
Clean & Jerk – 5×3 @ 67.5%, drop each rep
Accessory
1) GH Raise, 5×5 (scale as needed)
2) Bar Muscle-up, 5×3 (Jumping, Banded, Kipping or Strict)
BODY-WEIGHT ONLY
Partner / AMRAP 20 / 1 works
90 Single-unders, 45 Air Squats, 15 Burpees
WOD
For time / 20 cap
Run 1200m
-then
3 Rounds:
19 Knee-ups / Rx+, T2B
261 Single-unders / Rx+, 87 Double-unders
7 Hang Power Snatch 95/65 | 75/55 | Rx+ 155/105 | 135/95
-then
Run 1200m (200m = 1 rep)
KICKER
For Time:
30 Box Jump Overs, 24/20″