Warm-up: Jog to Ace and back. Agility, Dynamic Stretch
Strength: Split Jerk
60% 5×1 70% 4×1 80% 3×2
WOD: THREE’s A CROWD
3 min max effort
SDLHP 75/55
Calorie Row
Kettlebell Swing 45/35
1 Min Rest between goes.
Score is total Reps and Calories completed during all three AMRAPS.
SUMO DEADLIFT HIGH PULL
Icing- Muscle Up Progression Work or 2 Min. Max Effort MU