WOD:

1) 3 Jerk Dips + 2 Jerks: 1-1-1-1-1-1-1

Warm-up as needed. Perform 7 working sets. Use the Jerk Dips to work your positioning for the Jerks. Rest 90-120 seconds between sets.

2) 3 rounds AQAP:

100m Sled Drag 205/140

7 Muscle-ups

20 Burpees

Sub for Muscle-ups is 2x in some sort of Pull-up variation.

3) Double-unders: Tabatta 8 x 20:10

Keep track of reps hit each round.

4) Dumbbell Bench Press:4 x 6-10 reps

Rest 2-3 minutes between sets. Heavy as possible.

5) Hollow Position: 3 minutes

Keep track of total time and attempts to complete.

6) Single Leg Hip Thrusts: 3 x 15/side

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=0R-3VPLYwFQ