Warm Up 140 (No Measure)
2 RNFT:
50′ Soldier Walk
50′ Butt Kickers
8 KBS
8 Goblet Squats
8 Beat Swings
8 SDHP
Clean and Jerk (5 x (4+2) @ 60-65%)
-Power Cleans done in singles
-Split Jerks
Metcon (3 Rounds for time)
E4MOM x 3
500m Row/800m Bike
12 Pull Ups
21 KBS @ 53/35 lbs
-Aim for strict pull ups if we have them.
-The first round should take us less than 3 min, we should be sprinting.
Scale 1:
400m/600m
8 Kipping
21 @ 45/25
Scale 2:
300m/500m
12 Ring Row/Jumping
21 @ 35/20