Primer
On a running 12:00 clock
Row, bike, VC or any combo
@3:00,6:00,9:00,12:00 jump off and complete
10 banded triceps extensions
10 walking lunges (bw)
10 SL v ups

Primer
3x
5/5 staggered kB rdl
5/5 kb bent over row
5/5 kb hang clean
10 hollow rocks
10 tuck ups
10 SL V ups

4 Sets
A. 15 American KBS 53/35lbs
B. 10 Box Jump Overs 24/20"
C. 15/10 Cal Bike or 21/14 Cal Row
D. 10 Burpees
E. 15 Wall Balls 20/14lbs
rest walk 2mins btwn

Set 1 - ABCDE
Set 2 - EDCBA

Strength
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
WOD
AMRAP 10:00

Just like the song…
1 muscle up
2 jerks
3 front squats
4 hang power cleans
5 deadlifts
6 burpees
7 T2B
8 box jumps 24/20
9 wall balls 20/14
10 pull ups
11 handstand push ups

Skill: Row Development (everyone rows today)
1:00 row damper @10
50m front rack kb carry use 2 kb’s or db’s if need be
Rest :60
1:00 row damper @1
:30/:30 side pillar
Rest :30
1:00 row damper @ 8
50m front rack kb carry

Hot Start aka warm up
3x
:10 bike/row/VC hard
5 athletic burpees to vertical jump
10 plate pick ups
20 Russian twists (feet on floor)
Rest ≈ :60
Strength Accessories
2x
15 seated (floor) db Press

Primer aka warm up
3-4x
2 hang high pull
2 hang muscle clean
2 hang power clean
2 front squat
2 split jerk/ push jerk
Oly
EMOM C&J Benchmark
Part 1