Warmup – 7 minutes
15 Burpee pull-ups
15 Barbell good mornings
15 Barbell roll outs
15 slow hip extensions
Strength – 30-35 minutes
Split Jerk
3-3-3-3
Gymnastics
3 sets of max consecutive muscle ups
rest 2 minutes between sets
Games – wear a 20lb vest
WOD – 15 minutes
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push-jerks
Complete as Rx (155,105 ) and move fast.
Ca$hout
50 hollow rocks