Warm-up
20/15 Calorie Bike
Then 2 Rounds
10 Strict Toes To Bar
10 Single Leg Deadlift
10 Shoulder Taps (freestanding if able)
Oly
Work up to max weight for the complex
1 Push-jerk
1 Split Jerk
Strength
1. Deadlift with Chains
3-3-3-3
2. 25 ft front Rack lunge x4
WOD
3 Rounds
20/15 Calorie Bike
Max effort Strict Handstand Push-ups
Rest 1 Minute
100 Double Unders
Max Effort Toes to Bar
Rest 1 Minute
Score= total time and total reps