Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch


Warm up/Skill:

3 Rounds done as super sets in any order

  1. 15 sec Hollow Hold
  2. 6 Short and Tight Kip Swings
  3. 10 Ring Rows
  4. 10 Banded Pull Aparts
  5. 10 Cals Air Bike


Complete both in a 5 min period:

  1. One set of unbroken Ring Dips/Banded/Box/bench
  2. One set of unbroken Push Ups


Strength: 1RM Jerk (any kind of jerk) in 20 mins


WOD: “The Sound and the Fury”

6 Rounds for time:


First 2 rounds:

60 DUs (180 singles)

6 Squat Cleans 155/105


Next 2 rounds:

40 DUs (120 singles)

4 Squat Cleans 185/125


Last 2 rounds:

20 DUs (60 singles)

2 Squat Cleans 225/145

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