Warmup
0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
Skill
11-20
8 min emom
C&J
Warm up then start with 55-65% and keep increasing weight
8 min emom
C&J
Warm up then start with 55-65% and keep increasing weight
WOD
25-55
For time:
1 round of:
30 hang power cleans
15 ring dips
3 rope climbs
For time:
1 round of:
30 hang power cleans
15 ring dips
3 rope climbs
Then, 2 rounds of:
20 hang power cleans
10 ring dips
2 rope climbs
Then, 3 rounds of:
10 hang power cleans
5 ring dips
1 rope climb
115/75, 95/65, 85/55, 75/45, 65/35
