5 Sets ( Every 2:15 min) Up To Heavy !

2 Clean + 1 Jerks + 2 Hang Clean + 1 Jerks

WOD

10 Amrap

12 Steps Single Db Overhead Lunges

6 Single Db Thruster

4 Burpee Box Jump

BONUS 6 cap’

50 Pull Ups Challenge

Strength Class

Deadlift
%75 3×8

Barbell Bent Over Row
3×8 (RPE 7)

3×12 Superset
Feet Elevated Ring Row
Weighted Push Up

3×12 Superset
Weighted Russian Twist (each)
Heavy Side Crunch (each)

2×12 Superset
KB Goblet Biceps Curl
DB Lateral Raise