Strength
EMOM For 10 Minutes
ODD = 3 Push Press @ 85%
EVEN = 3 Strict Pull-ups (weighted heavy)
Conditioning
6 Rounds For Time
5 Push Jerk 185/115lb
10 C2B Pull-ups
40 Double Unders
—Rest 3 minutes
30 GI Janes For Time
Midline
Accumulate 3 min in a GHD Sit-up Hold (weighted for advanced)
WOD Notes: PJ weight should be about 65% of your 1RM Push Jerk. You may scale to chin over bar for pull-ups. Sub 100 singles each round or 20 DU.
It’s a Muscle-Up Party!