Group Warm up
Group Mobility
Strength
5×3 Push jerk – rest 2:00 between sets. Build in weight if technique allows!
WOD ( Workout of the Day )
For time: 15 minute time cap.
20 Dumbbell push press – Rx 50/35lb Lv.2 35/20lb
12 Ring muscle ups / 20 Pull ups
200m shuttle run
30 Dumbbell push press
9 Ring muscle ups / 15 Pull ups
200m shuttle run
40 Dumbbell push press
6 Ring muscle ups / 10 Pull ups
200m shuttle runs
