A. 2 alternating sets
1.100ft oh db carry left / right on 2nd Rd
2.8 landmine cossack squats
B.EMOM 8
1 Jerk Balance - Forehead/Chin/Chest
*1 rep @ forehead + chin + chest = 1 complex, Light load working foot work/lockout.
C. Push press/ split jerk complex:
5 Push Press + 1 Split Jerk
4 Push Press + 1 Split Jerk
3 Push Press + 1 Split Jerk
2 Push Press + 1 Split Jerk
*Increase load each set. Not a true max
WOD
D.AMRAP 6 minutes:
3x
3 Deadlifts 115/75
3 Squat Cleans
3 Front Squats -12/9 cal ROW
*each complex must be UB, drop between sets is ok !
-rest3 min
E.AMRAP 6 minutes:
5 Hang Snatches95/65
9/7cal ROW