Double WOD

Warm Up – 10 minutes
2 rounds of
5 burpee pull ups
20 bandy Good Mornings
5 burpee bar muscle ups
20 bandy side steps

if you don’t have bar muscle ups without a band do C2b/bellybutton to bar pull ups.  Remember this a warm up.  Take no longer than 10 minutes.
Double WOD
Ascending ladder of
Bar Facing Burpee

Games (275/185)
Regional (245/165)
Open (225/155)

This is going to add up to a lot of reps and we want to keep the intensity without compromising form.

5 Rounds of
10 Clean and Jerks (155/105)
1 legless Rope Climb

Open – use your legs