Warm Up: – AMRAC 5
5 pullups
10 jumping squats
15 sec PVC stretching
20 DU / 40 SU
Then; 5 min barbell warm up
Mobility: – 9 min ankle stretching
WOD: – AMRAP 12
8 pistols
4 Clean & Jerk @ 185/125
Gymnastic Conditioning: – 2 rounds NFT
Max rep unbroken pullups
Max hold weighted plank @ 45/25
REST AS NEEDED
