WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory: EMOM x 5, Clean High-pull 3-3-3-3-3
BARBELL
EMOM x 10, 2 Split Jerks @ 70% of 1 RM Split Jerk
BODY-WEIGHT ONLY
AMRAP / EMOM max reps of each of the following (any order)
1st min – Air Squats
2nd min – Push-ups (strict)
3rd min – Lunges
4th min – Row for cals
5th min – Sit ups
6h min – Ring Rows
7th min – Single-unders
8th min – Box Jumps
9th min – Toes to Post
10th min – Bike for cals
WOD
For time / 18 cap
90 Double-unders
70 Russian KBS, 70/45 | 55/35
50 WBS
30 Clean & Jerks, 115/80 | 95/65
KICKER
For Time: 33 Burpees