Wod 5/7/16

Beginner:

-Emom 16′
Odd : 5 strict ring push-up
Even: 3 tempo Pull up 1/3″

Advance:
Skill: Ring Muscle Up

All level:

– Work capacity

10′ Amrap

10 american swing 18kg/ 16kg
5 burpees box jump
1 Ring mu / 3 banded strict Pull up  +3 ring push up

Score: round e rep

–One&Only team competitor–

Strength: Clean complex: 7-10 rounds – Every 3 minutes, perform:

-3x hang clean pulls + 1x hang squat clean + 1x split jerk (Work up to a max for the day)

*Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.

2) Push press: Warm up then:

-70% x 3 reps

-80% x 3 reps

-90% x 3+ reps

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-25x double unders

-1x rope climb (15ft)

Core: 3 rounds, not timed:

-5x Pause good morning (light to medium weight and pause is for 1 second in bottom position)

-60 second weighted plank (AHAP)

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