1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
2. STRENGTH
- Clean & Jerk, 2-2-2-2-2 reps
3. WOD - TABATA
- Weighted Pullups, (30/10#)
- Rest 1 minute
- Weighted squat, (45/25#)
- Rest 1 minute
- Weighted ring dip, (30/10#)
- Rest 1 minute
- Deadlift, (165/85#)
Tabata score is the least number of reps performed in any of the eight intervals.
4. SKILLS & DRILLS
3 rounds:
- Press to Handstand, 10 reps
- Ring Support, max hold
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