TEAM 605- 120818

Warm Up

3 rounds NFT:

10 Double DB Seated Z Press
10 Double DB Deadlift (Light)
50 Double Unders or Single Skips

Strength/Skill:

20 Minutes to build to a heavy complex of:

1 Push Press
1 Push Jerk
1 Split Jerk

Then:

EMOM 12-

1- 150m Row (Hard)
2- 2-5 Ring or Bar Muscle Ups/C2B Pull Ups/Kipping Pull Ups
3- 8-10 Double DB Clean (22.5/17.5)
4- 30-40 Seconds Side Plank Hold (Weighted)

Then:

In teams of 3 Complete:

2 Rounds of-

75 Wall Balls
50 Toes to Bar
200 Double Unders
50 OHS (45/35)

*25 Minute time cap