Warm Up: Run Or Row 800
2×8 Scap pull ups
2 rounds light kb complex ( building)
Single Arm – 1KB Snatch + 2KB Push Press + 3KB Push Jerk + 15ft oh walking lunge- ( only working one side of body at a time. each side of body ends with the lunge.)
GYMNASTIC: COMPLEX Every 2min for 10mins (HOLD ON) – it is ok to let go of the bar. completing complex w/out letting go should be your goal.
RX: 1 C2B+ 1 Strict pull up + 1 kip pull up + 1 c2b + 1 muscle up
Scale: 1 strict pull up + 1 kip pull up + 1 jump pull up + 1 strict pull up
scale.2: 5 banded pull ups or 5 jumping pull ups
WOD: 14 MIN TIME CAP
RX: 3ROUNDS: 12 DB ALT SNATCH + 18/12 CAL ROW INTO 3 ROUNDS 12 DEVIL PRESS + 50 DU’S
Scale: 3ROUNDS: 6 L/R DB HANG CLEAN + JERK + 12/9 CAL ROW. INTO 3 ROUNDS: 12 BURPEES + 80 SU’S OR 80 PLATE HOPS( hop on and off a 45lb plate)