WOD

A. FS 1 rep on the min for 10 mins @ 80% of 1 rm FS
B. Weighted Pullups 4 x 2 reps *1 set every 90 secs
+
12 min amrap @ high effort
5 FS (135/95)
5 Burpees over the bar
5 C2B Pullups
 
1Team Training
A. Pause PJ x 1/Pause SJ x 1 x 6 sets *nothing over 80% of 1 rm jerk *Hold dip for 2 secs before jerks!
B. Clean DL x 1/Clean Pull x 1/PC x 1 *Hold catch for 3 secs in ¼ squat before standing up x 7 sets *1 set every 90 secs
C. Barbell GM 4 x 8 reps *heavy
+
12 min amrap *all done @ 80% effort
8 DL (225/155)
8 Burpees over the bar
8 T2B
100m run w/D-ball (30/15)
rest 4 mins
12 min amrap
8 Shoulder to OH (135/95)
8 Box Jumps (24/20)
8 Ring Dips
15/12 Cals on AB