Warmup
bike or row 2 minutes
2 rounds of
10 press ups
10 alt lunges
30 sec pigeon pose each leg
30 sec Samson stretch each leg
barbell warm up
5 clean deadlifts
5 clean pulls
5 clean high pulls
5 hang power clean
5 strict press
5 push press
5 push jerk
5 split jerk
Strength / Skill
split jerk
take 15 minutes to work to a heavy single for this complex
WOD
For time:
30 box jump overs
15 RKBS 53/35
**rest 1 minute**
40 wall balls 20/14
20 toes to bar
**rest 1 minute**
50 DU (100 singles)
25 burpees
**rest 1 minute**
20 cal bike
