• Dynamic Warm Up

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 15-21 Shoulder to Overhead
• 35-42 Box Jump Overs

At the 10 Minute Mark Perform:

B) 3 Rds For Time:

• 12 Strict Pull Ups
• 6 Overhead Squat

At the 20 Minute Mark Perform:

C) 15-12-9-6-3 For Time:

• Power Clean
• Thruster

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

Skill:

• 21 Shoulder to Overhead 185/125
• 42 Box Jump Overs 24/20

At the 10 Minute Mark Perform:

B) 3 Rds For Time:

• 6 Strict Muscle Ups (12 Strict Pull Ups)
• 3 Squat Snatch 165/115

At the 20 Minute Mark Perform:

C) 15-12-9-6-3 For Time:

• Power Clean 95/65
• Thruster

• Dynamic Warm Up

Strength:

A) 2 Sets:

• BENT OVER NEUTRAL GRIP PLATE RETRACTION x 5
• Prone Incline YTW x 5 ea.

B) Gymnastic Conditioning (Perform After WOD)

• 50 C2B Pull ups in as few sets as possible.
• 30 Strict Pull ups in as few sets as possible.
• 15 Muscle ups in as few sets as possible.
• Rest as needed between sections.

Skill:

• 21 Shoulder to Overhead 205/140
• 42 Box Jump Overs 24/20

At the 10 Minute Mark Perform:

B) 3 Rds For Time:

• 6 Strict Muscle Ups
• 3 Squat Snatch 185/125

At the 20 Minute Mark Perform:

C) 15-12-9-6-3 For Time:

• Power Clean 95/65
• Thruster

• 10 Minutes Mobility