Warm-up:
Row or run
Backwards bear crawl down
Inch worms back
Banded shoulders
Banded front rack
15 squats
Handstand practice
10 push ups
Strength:
Every two minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep
Build over the course of the 8 sets to today’s heavy single.
WoD:
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
Mobility:
Roll posterior
Banded shoulders
Lax to shoulders