Complete in Order


A) 12 min. EMOM – 1 Jerk w/ 3 sec. pause in dip and split/receiving position
*no misses

B) BS: 5 sets of 5 working to 5rm for the day
**be slightly conservative, keep these reps smooth


A) 10 min. EMOM – 1 complexes w/ towel b/n feet
– Kip only + Kip w/ pull to rings + MU + Ring dip


For total rounds …

A) Death by 10m sprint
*shuttle back and forth for mutiple reps (down =1, back =2)

Rest 5 min.

B) Death by Cal Row – Start at 3 cals add 1 cal/min.

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