Warm Up: 2 Rounds 100 clicks 10 Pushups, 10 PVC OHS, 10 Groiners. Stretch
Strength: Split Jerk 10-8-6
WOD: China Doll
For Time:
9-12-15
G2OH 45/25
T2B
then
50 Flutter Kicks (Rt+Lt=1)
then
15-12-9
Wallball 20/14
Medball Clean 30/20 (use Slamball)
then
50 V-sits
Icing: Muscle Up Skill Work / Ring Dips 4 x Max Effort