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Warmup: 15 minutes of

30 banded pull aparts

20 standing banded high pulls

10 medball cleans

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Buy-in: 4x10 ring pushups

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Strength: Split Jerks ~ Taken from the rack

3x3, 4x2, 6x1 ~ should end heavy!

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WOD: 3 Rounds for Time

30 Shoulder to Over-Head 95/65#

60 Air Squats 

90 DU's 

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Endurance: Meet at ECC @ 6 am

2 or 3 x (800, 300, 500) ~ Rest = 1/2 work

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