Warm-up
2x Through
10 Burpees
10 Hug-a-twinkies
10 false grip pull-ups (if you are a true ninja then sub a few strict muscle-ups for the pull-up)
–Then some shoulder lovin
Oly
Spend 10 Minutes working on perfecting the split Jerk foot work and timing
Strength
Every minute on the minute for
10 minutes
3 Deadlifts
*start heavy and end heavy. 10lb jumps only
WOD 1
5 minute AMRAP
X Muscle ups
5 Overhead Squats
Games- 3, (145,100)
Regional- 1, (125,85)
Open- 10 C2B pull-ups, (105,70)
Rest 2 minutes
WOD 2
5 minute AMRAP
7 Kettlebell Swings
7 Up and over the Box Jumps
Games- (108,70)
Regional / Open- (2,1.5)