BARBELL
Clean & Jerk, 5×1 @ 85%
ACCESSORY
1) Pistols: roll to single leg stand up, single leg stand up from 12″ box, assisted pistol w/ band
2) Bar Muscle-up: jumping, banded, kipping or strict
BODY-WEIGHT ONLY
For time / 15 cap
Bike 45 cals
-then 5 rounds of
50 Single-unders
20 Hollow Rocks
-then
45 Burpees
*If no bikes are available, start with the 5 Rounds or start with the 45 Burpees.
WOD
AMRAP 7
Ground-to-Overhead, 95/65 | 75/55 || RX+ 115/80 | 95/65
*Every break do 5 burpees | RX+ 3/1 Bar Muscle-ups
*A break = setting the bar down on the ground. Pausing with the bar in the hang, front rack or overhead positions are acceptable.
KICKER
For time – 21 Burpees + 15 Cals Bike + 9 Pull-ups