friday

Warm-up

2 ROUNDS 
12/10 Cal Row 
50 Single Unders 
10 Barbell Strict Press w/ :01 Pause OH 

Into...

2 ROUNDS 
12 Alt. Back Rack Elbow Punches 
10 Up-Downs 
8 Barbell Push Press 
6 Tall Jumps w/ :01 Pause in Catch*

*Jump up tall, fully extending the hips, and land in a Quarter-Squat stance.

Strength

​ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:

1 Push Jerk
+
1 Split Jerk

(Score is Weight)

Metcon

​FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)

(Score is Time)