A. Split jerk - 10 min EMOM
B. 3 rounds:
1 min plank
20 V-ups
20 Tuck-ups
+
For time:
48 cal row
21 Pullups (sp - CTB)
21 Deadlifts @225/155# (sp - 315/205#}
30 cal row
15 Pullups
15 Deadlifts
18 cal row
9 Pullups
9 Deadlifts
Sport -
Before WOD:
A. Single arm strict DB press - find heavy 5 rep/side
B. Tempo ring row - 5 sec. up, 5 sec. hold, 5 sec. lower - 3x5