BBG (off)
A) Power Jerk
3-3-2-2-1-1
B) Strict Pull-ups
3 x N
Strength/WL
A) Press
2 x 5, 1 x 5+
B) Strict Pull-ups
3 x N
Conditioning
Partner WOD - each partner completes 3 rounds for time:
Partner A:
15 Thrusters, 95#/63#
12 Burpees
Partner B:
12 Burpees
15 Thrusters, 95#/63#
When partner A is doing thrusters, partner B is doing burpees and vice versa. Both partners may not be doing thrusters at the same time or burpees at the same time.
Finale
Spend 5-10 minutes practicing either kipping pull-ups, bar muscle-ups, or ring muscle-ups. While resting, accumulate 3-5 minutes of mobility work.
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