WARMUP
STRENGTH
3 alternating sets of:
8 Half Kneeling Single Arm Kettlebell Palm Arnold Presses
21.4 complex
Deadlift + Clean + Hang Clean + Shoulder to Overhead
*80-90% of best complex, start low & build
Back Off/Option
75-80% of best complex for 3 total sets
WOD
For Time:
Row 50 calorie
100 Double-Unders
40 Single Dumbbell Box Step Overs @ 50/35
80 Double-Unders
30 Toes to Bars
60 Double-Unders
20 Barbell Thrusters @ 95/65 l
40 Double-Unders
10 Muscle-Ups/ 10 strict pu / 10 strict dips
Time Cap: 18 minutes
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