Warm-up
1 Min Bike
–
3 Rounds
20s AFAP
40s Just Arms
–
1 Min bike
Mobility
Shoulder Rolling
Strength
E2MOM10
Strict Press
3 Reps
-2 Min Rest-
EMOM6
Push-press
1 Rep
WOD
10 SA Hang Clean and Jerk* 50|35
10|7 Strict Pull Ups
20|15 Cal Bike
20 SA Hang Clean and Jerk
20 C2B Pull Ups
20|15 Cal Bike
30 SA Hang Clean and Jerks
30 Kipping Pull-ups
20|15 Cal Bike
Schwinn Bike = 30|22
Bike Subs = 30|22 Cals Row or 400m Run
*SA Clean & Jerks do not need to be alternating, but the reps do need to be even on both sides
Level 2 – 40|25 DB, 6-12-18 Pull-up Reps
Level 1 – 30|15 DB, 10 Ring Rows, 20 Chin over Bar, 30 Jumping Pull-ups
ADV-
10 SA Hang Clean and Jerk 50|35
10|7 Strict Muscle-ups
20|15 Cal Bike
20 SA Hang Clean and Jerks
20|14 Kipping Muscle-ups
20|15 Cal Bike
30 SA Hang Clean and Jerks
30 Chest to Bar Pull-ups
20|15 Cal Bike
Extra Work
400M Farmer’s Carry (2/1.5)
300M Front Rack Carry (1.75/1.25)
200M Overhead Carry (1.5/1)
*Adjust Weights as necessary – Should be able to get 100M without putting the weights down