Warm-up
10 strict c2b pull ups
Burpee break down
5 burpees
10 burps
15 squat thrusts
20 push ups
10 strict toes to bar
Gymnastics – 10 minute max
1 round not for time
10 Strict Muscle-ups
100 foot handstand walk
-If unable to do 10 strict MUPs scale to 5. If unable to do any scale to close grip chin-ups pulling to the chest. Add weight if possible
Strength – 20 minutes
Work up to Max Weight for the Complex:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
The EMOM complex from last week should have given you a gauge of where to start and a potential end number.
WOD – 15 minute hard cap
3 rounds for time of:
30 toes-to-bars
15 Clean and Jerks (155,105)
Open- ( 135,95 ) – 20 Toes to Bar