A. General

2 minutes bike, rower, ski, or run at an easy pace

2 sets
:20 single unders
5 legs swings per side (each directions)
10 alternating overhead plate lunges

3 sets
:20 double unders or attempts
5 scap pulls or ring rows
10 BB strict press
10 front squats
10 kipping swings
(ascending barbell weight)

B. Specific

10 Kipping swings
12 thrusters (empty bar)
5 kipping pull ups
10 thrusters (light load)
5 chest to bar pull ups
8 thrusters (first bar)
2:00 bar muscle up practice
4 thrusters (second barbell)

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

4 rounds for time
12 Cal Bike/Ski/Row
12 D-ball to shoulder

Max Effort 800m Run