A.  Jerk 4×2 @ 80% every :90 seconds

Then,

4×1 @85%, every :60 seconds

B.  Every Minute on the Minute for Twenty Minutes:

Minute 1: 30 Shoulder Taps or 25 ft Handstand Walk

Minute 2: 10/6 Strict Wide Grip Pull-ups

Minute 3: 10 Box Jumps w. step down (24, 20)

Minute 4: 10 KBS (53, 35) + 30 Double Unders

Minute 5: 60s Single Unders

Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)

L3: (6/3 Strict Pull-ups)

L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)

L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)

C.  Extra Credit:

Accumulate:

200 Banded Pull-aparts (40-50 per set)

100 Kettlebell Side Bends (50 each)

D. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE