Warm Up
2 Rounds
100 Singles/50 Doubles or 50 Penguin Taps
10 Narrow Stance Air Squats*
10 Scap Pull Ups
10 BB Strict Press
10 BB Reverse Lunges
*Round 2 – Narrow stance
Strength
E2MOM12
1 Push-jerk
1 Split Jerk
WOD
21 Pull-ups
14 Pistols
7 Push-jerks 155|105
15 Chest to Bar Pull-ups
14 Pistols
7 Push-jerks 155|105
9 Strict Pull-ups
14 Pistols
7 Push-jerks 155|105
Level 3- 135|95
Level 2- 115|75
Level 1- 95|45
ADV – 185|125, C2B, Strict Pull Ups, Bar Muscle Ups
Extra Work
Every 10 mins X 3
1000m Bike
800m Run
500m Row