A)
3 sets: 2 min recovery btw sets
10 In place reverse back rack lunges (heavy as possible) *5 each leg
RIGHT INTO,
10 Jump squats with bar still on back
*for the jump squats you do not need to squat all the way down. But make sure you jump both feet off the ground through an aggressive knee extension.
B)
15 Minute AMRAP:
5 Wall Balls (20/14)
3 Handstand Push ups
1 Power Clean (225/155)
*if todays weight is above your 1RM then use 85% of your 1RM power clean
OVERFLOW:
For time:
2k row
When the clock reaches 10 minutes, complete the following for time:
10 Muscle ups
20 Burpees
30 Double unders
40 Ring dips
30 Double unders
20 Burpees
10 Muscle ups
When the clock reaches 20 minutes, complete the following for time:
2k row
*If you fail to make the time cap for any portion, move straight through into the next session without rest. You’re encouraged to modify as needed if you know that muscle-ups or ring dips will stop you from finishing in a reasonable time.