BARBELL
1) BB Warm-up
2) Power Clean, 1×5 @ 80%
ACCESSORY
Dips 5×5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted)
BODY-WEIGHT ONLY
10 RFT / 20 cap
10 Burpees
50 Single-unders | RX+ Double-unders
WOD
RX / For time / 20 cap
10-9-8-7-6-5-4-3-2-1
Power Clean & Jerk 115/80 | 95/65
1 Rope Climb after each round
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RX+
10-9-8-7-6-5-4-3-2-1
Power Clean & Jerk 135/95 | 115/80
10 GHD Sit ups after each round (get coaches authorization to do more than 30 GHD sit ups)
KICKER
For Time:
Row 50 cals