Warm Up: – Complete 2 rounds
60 sec Push press
60 sec Burpees over the bar
60 sec Thrusters
60 sec hang from Rings or bar
60 sec box jumps
Skills: – 3 sets in 8 min
30 sec Nose-to-wall handstand hold
30 sec L-sit
10-12 ring dips
WOD: – Build as you go ; Practice split jerk
E:2 min for 4 sets
Hang C&J + Midthigh C&J + C&J
E:2 min for 4 sets
Midthigh C&J + C&J
E:2 min for 5 sets
C&J
