Warm up: 5 Rounds
10x Wall Balls @ 20#
10x Swings
Frog Stretch
Training:
(1) 5 Rounds for Time
10x Thrusters @ 95#
5x Pull ups (Strict. No kipping, no jerking, chin above the bar. No bullshit.
Do negatives if neccessary)
******* Rest 5 Minutes ********
(2) 10 Rounds, in
30 Seconds Jingle Jangles
30 Seconds rest
(3) 5 Rounds
10x KTE
10x Stiff Legged deadlift @ 45#
5x plate half moons @ 45#
10x Weighted Situp @ 45#
10 dislocates
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