Warm Up
run 800m, mobilize the shoulders
Skill Session
spend 10 minutes messing around with butterfly pull-ups, butterfly t2b, kipping ring dips
Strength – 25 minutes
1 RM Deadlift
WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
Ca$hOut
With perfect from, accumulate 10 of each of the following Strict Ball Up, Strict T2B, Skin the Cat, Dragon Flag, Ring Flye’s, Ring Push Outs…