1.Strenght:
3×10 Back Squats

2.Conditioning
“Jackie”
1000m Row
50 Thrusters, 45#
30 Pull ups

Cap time 12′

3.Gymnastics Conditioning no for time
3×25/15 unbroken C2B

–One&Only Team Competitor–
Strength: Clean and jerk: 10 rounds – Every 2:30 minutes, perform:

-2x clean + 1x split jerk (Work up to a max 2+1 for the day)

*It is OK to reset the on the cleans between reps.

2: Push press: Warm up then:

-75% x 5 reps superset with max rep unbroken bar muscle up

-85% x 3 reps superset with max rep unbroken bar muscle up

-95% x 1+ reps superset with max rep unbroken bar muscle up

*Take percentages off of 90% 1 RM

Work Capacity: Complete 5 rounds for time of:

-30x calorie assault bike

-20x wallball (20#/14#)

-15x toes to bar

Core: 3 rounds, not timed:

-5x Pause barbell back extension (AHAP and pause is for 1 second in top/extension position)

-60 second side plank, right + 60 second side plank, left

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