Warm up
12-9-6-3
Bar Muscle ups
Pistol Squats (R+L=1)
Run in Heats of 2
40 GHD Sit ups
40 Star Jumps
40 Jumping lunges
40 HSPU
For Time
4 Min. EMOM
35 Double unders
9 Min. EMOM
0 – 3 Min
Power Clean + 5 Strict Press @75% of strict press
4 – 6 Min.
Power Clean + 4 Push press @80%
7 – 9 Min.
Power Clean + 3 Power Jerks @85%
Deadlift
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Bicep curls x 16
