-Warm Up-
Get bars out first … then
2 rounds
:30 bike
10 Kip swings
5 ring rows
5 BB strict press
10 hollow rocks
Push jerk review
Strength/Skill
EXTENDED WARM-UP
FOR QUALITY
3 SETS
5 Pausing False Grip Ring Row
or
5 Pausing Muscle-Up Transition
-Rest at Least :30 b/t Sets-
SKILL
EMOM x 10 MINUTES
MIN 1 – 2 Muscle-Ups or MU Attempts
MIN 2 – 3 Jerks*
*Building Each Set to Moderate-Heavy Set of 3
-WOD-
15 minute cap
3 ROUNDS FOR TIME
25 Jerks 115/75
5 Muscle-Ups
25/20 Cal Bike
