Complete in Order
Strength:
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
Skill:
A) 10 min. EMOM – 1 complexes w/ towel b/n feet
– Kip only + Kip w/ pull to rings + MU + Ring dip
Conditioning:
For total cals …
Death by Cal Row – Start at 3 cals add 1 cal/min.
Rest 5 min. and repeat
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