1. Warm-up
3 Steady Rounds:
12 GHD Sit Ups
12 Kipping Handstand Push-Ups
2. Strength
Find a new 5RM Back Squat
3. Met-Con
Run 800m
THEN
3 Clean and Jerk 135/95lbs
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
15 Clean and Jerk
15 Toes to Bar
4. Accessory
Bar Muscle Ups
6-5-4-3-2-3-4-5-6
Rest as needed between sets.
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