Warm Up: 5 mins
10 overhead squats
5 muscle up drills
10 toes to bar
3 minutes Double Under Flights
5.10.15.20..etc
1.2.3.4.5..etc
2 MIN REST
Then: Find max unbroken set of DU's in 2 minutes.
Ring Dip Test: 3 minutes
Do as many sets of 5 as possible. Only sets of 5 count.
This exercise is to help you learn work to rest ratio. Try to get one more set than last week.
WOD: (25 mins)
For Reps
1 min burpees
2 min KBS - 2pd/1.5 pd
3 min double unders
Rest 5 minutes
Then, for time:
Run 400 m
20 clean and jerk - 135#/95#
Run 400 m