WOD
Conditioning
6 Rounds for Time (20 min cap):
200M All Out Sprint
10 Toes to Bar
20 Double Unders
*Rest 2 min. after each round
Strength
4 Front Squat + 2 Power Jerk: 6-8 sets building to heavy but perfect weight (or lifts from extra)
Extra
6 sets
-6 kipping HSPU (open standard) + 20 UB DU after each set
*rest 90 sec. after each set
4 min. Tabata – hold parallel in hip extension
EMOM x 8 min: 1 power jerk + 2 split jerk @ 75% of best jerk
FS: EMOM x 8 min: 2 reps @ 80%