WOD:

1) Push Press: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) Behind the Neck Snatch Grip Jerk + 20 second Hold: 5 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

3) Deficit Clean Pulls: 3 sets of 3 @ 90%

Warm-up as needed. Rest 2-3 minutes. These should be done at a 2-3″ Deficit. Use straps if you need them/have them.

4a) 7 minute AMRAP:

5 Muscle-ups

10 Handstand Push-ups

20 Alternating Pistol Squats

Rest 3 minutes

4b) 7 minute AMRAP:

1 Legless Rope Climb 15ft

10 Ring Dips

15 Box Jumps 24/20

Rest 3 minutes

4c) 7 minute AMRAP:

10 Chest-to-bar Pull-ups

20 Push-ups

40 Air Squats

Record rounds and reps of each individual piece.

5) 3 rounds of:

1 minute D-Ball Bear Hug Hold 150/100

1 minute Front Plank

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE