A: C&j 3-3-1-1
B1: Strict pull ups 3xMax
B2: Dips 3xMax

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(20)
WRK 7:00-REST 3:00-WRK 7:00
30 hand release burpees
30 s/a db overhead walking lunge
200m run

Finisher
100 round the world
1:00 quad stretch

Partner strength wod
In 15min
Build up to 5rm TnG Power clean
+
Partner Workout
15min amrap @60/40kg
5 Power clean
7 Hang Clean
3 Push press
Alternate full rounds

Kehonhuoltoa

Shoulder press 15-10-8-6

5 RFT
300 m row
20 box jump
10 T2B

3 rounds for time of:

• Run 200 meters
• 7 dumbbell push presses
• 14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

994 single unders

After 100 do: (switch each time)
18 Wall Ball
Or
18 full KB swing (heavy)

For 40 minutes
Mins 1-2: 20 push ups, 20 KB swings
Mins 3-4: 200m run

A.
90 push-up
90 strict pull-up
90 strict dip
90 ring row
90 strict hspu
90 ring row
90 strict dip
90 strict pull-up
90 push-up

B.
14-12-10-8-6
1. Push-up
2. Bicep curl (BB)
3. Skull crusher (DB)
4. Low bar pull-up