WOD:

1) Clean and Jerk: Build to a Heavy Single

Take no more than 20 minutes. Full Squat and Split Jerk.

2) Snatch: Build to a Heavy Single

Take no more than 20 minutes. Full Squat.

3) Strict Muscle-up: 10 minute EMOTM

Pick reps you can maintain for all 10 sets.

4) AQAP:

50 Chest-to-bar Pull-ups

50 Thrusters 95/65

50 Toes-to-bar

50 Power Cleans 95/65

50 Handstand Push-ups

5) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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