200m Jog
4 Wall Climbs + 3 second hold at the top
20 Alt Single-Arm Hang DB Snatch (10/side)
15 Ring Rows
GET STRONG (Take approx. 15 minutes here)
Push Press + Push Jerk + Split Jerk 3+3+3
1 Complex = 9 Reps at same weight
In the 15:00 Build to a heavy complex
GET FIT
3 Rounds for time
400m Run or Row
21 KB Swings 53/35
12 Pull Ups
*12 Min Cap
COMPETITORS EXTRA EMOM 8
4-10 Chest to Bar Pull Ups
*Pick a rep-count and try to maintain that for all 8 minutes.