“Do the right thing because it’s right”
Primer:
2x 10 Scap Pull Ups | 5 Clean and Strict Press |10 Scap Pull Ups | 30s Single Leg Step Ups
3x 10s Ring Support + 10s Hold at Bottom of Rings | 3 Clean and Jerks (climbing) | 3 Burpee Box Jumps
60s Pigeon Pose on Box
Strength: 10 Minutes to Build to a Heavy Clean and Jerk.
WOD: “Mudslide” – AMRAP 12
3 Ring Muscle Ups
5 Clean and Jerk @ 185/135
7 Box Jumps @24/20
Performance: 6 Chest to Bar + 6 Ring Dips | Clean and Jerk @ 155/105 | Box Jumps @ 24/20
Fitness: 6 Pull ups + 6 Push Ups | Clean and Jerk @ 115/75 | Box Jumps @ 20
Fit Light: 6 Vertical Ring Rows + 6 Push Ups | Clean and Jerk @ 95/65 | Plate Jumps (3 Plates)
Bonus:
A. Push Press 3×3,2,1
B. OHS 3×3,2,1
C. On The Every 3 min: 2 Rds: 10 OHS @95/65 | 10 GHDSU add 2 reps to each round until you’ve failed or completed the round of 16.
D. 3x500M Row: Easy 500 after each set