BARBELL
Clean & Jerk – 5×3 @ 80% (drop each rep; squat if possible)
ACCESSORY:
1) Pistols – 5×2-4 (roll to stand up; Single leg stand up from plates; banded single-leg)
2) Bar Muscle-ups (jumping, banded, kipping)
BODY-WEIGHT ONLY
For time / 20 cap
Row 50 cals
-then
5 Rounds of:
20 Lunges
10 Hand Release Push-ups
-then
Bike 50 cals
*Scale by cutting the work in half or sharing the work w/ a partner
WOD
3 RFT / 15 cap
60 Double-unders | RX+ UB
40 WBS | RX+ UB
20 Pull-ups | RX+ UB
KICKER
AMRAP 2 mins – Burpees