2020-11-10 WoD

 WARM

light stretching

MAIN

A. 1000m row

4 min

B. 5 rounds, not for time
{
1 Ring Dip
1 Ring Static Hold
1 TuckBackLever
1 HSHold
3 Squat Cleans & Push Jerk 45/45/65/65/65
}

C. Work to a heavy Squat Clean & Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (clean only), 1x175 (clean only, and SLOPPY)

D. 6 rounds, superset w above
{
1 strict HSPU
1 C2B pullup
}