PRIMER:
Synchro Everything – 3 Rounds
12 Lunges
6 Deadlifts
6 Cleans
6 Push Jerks
12s Dead Hang
24 Mountain Climbers
MOBILITY:
Saddle
Lizard
STRENGTH:
Team of 3
12 Minutes
Build to a Moderately Heavy Clean and Jerk
WOD: Golden Ruby
Teams of 3 – AMRAP 17
50 Cal Bike | 40 Clean and Jerk @ 155/105
50 Cal Bike | 40 Bar Muscle Ups
50 Cal Bike | 40 Syncro Bar Facing Burpees
Modifications:
Bar Muscle Ups: Burpee Chest to Bar or Devil Press
Dumbbell:
50 Cal Bike | 40 Clean and Jerk @70/50
50 Cal Bike | 40 Bar Muscle Ups
50 Cal Bike | 40 Bar Facing Burpees
Bulletproof Shoulders:
50 Cal Bike | 40 Deadlifts 2 = 1 C&J
50 Cal Bike | 40 Russian KBS 2+ 1 BMU
50 Cal Bike | Synchro Top up Burpees
Bodyweight:
1000M Run | 80 Lunges
1000M Run | 40 Pull Ups
1000M Run | 40 Bar Facing Burpees