WARMUP
core - tabata
side planks
STRENGTH
1 Pause Back Squat
*2 sec pause in bottom
*Build to a strong single for the day with good form/speed - not a 1RM
WOD
For Time:
21 Clean and Jerks @ 135/95 lbs
6 Shuttle Runs
9 CTB pull-ups
6 Shuttle Runs
15 Clean and Jerks @ 135/95 lbs
6 Shuttle Runs
15 Bar Muscle-Ups
6 Shuttle Runs
9 Clean and Jerks @ 135/95 lbs
6 Shuttle Runs
21 CTB pull-ups
6 Shuttle Runs
Time Cap: 16 minutes