Warm-up
3 sets
10 Ring Row
5 Low Ring Transitions
5 Ring Dips or Negatives
then..
2 sets with naked bar
5 Press from Split
5 Jerk Balance
5 Tall Jerks
5 Split Jerks
Weightlifting
Split Jerk (build to a 1 rep )
Take 15 min to find 1 rep
*you are allowed 2 misses
Metcon
Metcon (5 Rounds for reps)
20 min ALT EMOM
10-20 Cal Bike
5 Dball Over the Shoudler (100/80)(Rx+ 150/100)
6-12 C2B (Rx+ 5 Ring MU)
Rest
