Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

80 min

Skill: ring MU practice for 60 min
Progressions + 15 MU

Working on the conditioning of heavy high pulls

4 Rounds for time:

7 Deadlift #315/210 or 85% of max
25 DU

185

Deadlift 5 RM

• 400m run
• 21 KB swings
• 12 pullups

Mods:
- 20lb KB
- Rings for pullups

21-15-9 reps for time of:
75 pound Front squat
Burpee
Pull-up

Go to 95lbs next time as rx'd. It's the burpees that kill me.

Pre-WOD -
FInd 3RM for Bench Press. Mine was #85, failed on #3 of #90.

WOD -
10 rounds for time:
10 pullups/10 ring dips (5 rounds of each)
100 m run
10 push-ups
100 m run

30 second rest between rounds.

4 Rounds for time:

7 Deadlift #315/210 or 85% of max (#295)
25 DU

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20"
12 Push press, #115/75
9 Toes-to-bar

4+15 box jumps+ 12 push press+ 4 TTB