Warm-up:
3 Sets:
1:00 Jump Rope
1:00 Superman Extensions or Hold
1:00 Half Kneeling Press, alternate arms every 5 reps
1:00 Split Stance Romanian Deadlift, alternate legs every 5 reps
Gymnastics:
2:00 Max Toes-to-Bar
2:00 Max Rope Climbs, 15′ Ascent
2:00 Rest
1:30 Max Toes-to-Bar
1:30 Max Rope Climbs, 15′ Ascent
1:30 Rest
1:00 Max Toes-to-Bar
1:00 Max Rope Climbs, 15′ Ascent
WOD:
7 Rounds For Time:
5 Power Clean & Jerk, 155#/105#
10 Deadlifts, 155#/105#
TIMECAP: 7:00
Extra Work: Assault Bike 60 minutes @ 6 + Surges
@ 30 minute mark, begin eight sets of:
0:30 @ 8-9
2:30 @ 6