Just like the song…
1 muscle up
2 jerks
3 front squats
4 hang power cleans
5 deadlifts
6 burpees
7 T2B
8 box jumps 24/20
9 wall balls 20/14
10 pull ups
11 handstand push ups
Skill: Row Development (everyone rows today)
1:00 row damper @10
50m front rack kb carry use 2 kb’s or db’s if need be
Rest :60
1:00 row damper @1
:30/:30 side pillar
Rest :30
1:00 row damper @ 8
50m front rack kb carry
Hot Start aka warm up
3x
:10 bike/row/VC hard
5 athletic burpees to vertical jump
10 plate pick ups
20 Russian twists (feet on floor)
Rest ≈ :60
Strength Accessories
2x
15 seated (floor) db Press
Primer aka warm up
3-4x
2 hang high pull
2 hang muscle clean
2 hang power clean
2 front squat
2 split jerk/ push jerk
Oly
EMOM C&J Benchmark
Part 1
Partner WOD
2000m/1600m row or 4800m/3950m bike or 1600m/1300m run or 800 ft/650 ft VC
100 single arm db thruster 35-45/20-30
80 t2b / ghd
Then
2000m/1600m row or 4800m/3950m bike or 1600m/1300m run or 800 ft/650 ft VC