Warm-up
Row 5oom
Shoulder mobility with a band freestyle – Click For Link
Strength
20 minutes to work up to a max weight for the complex
1 push jerk
1 split jerk
WOD
Row 1000m
20 Box Jumps (30,24)
10 Muscle Ups
Row 800m
18 Box Jumps
8 Muscle Ups
Row 600m
16 Box Jumps
6 Muscle Ups
Row 400m
14 Box Jumps
4 Muscle Ups
Row 200m
12 Box Jumps
2 Muscle Ups
*full stand on box jumps
Regional – 5-4-3-2-1 muscle ups
Open – 20-18-16-14-12 C2B