Warm-up:
12 Minutes @ Easy Pace:
25′ Inchworm
25′ Samson Stretch
15 Hollow Rocks
10 Half Kneeling Press/side, light
Strength:
Floor Press 5RM, then 90%x5x3
WOD:
5 Rounds For Time:
10 Kettlebell Cleans, 24kg/16kg. left arm
10 Kettlebell Cleans, 24kg/16kg, right arm
10 Burpee Box Jumps, 24″/20″
TIMECAP: 12:00
Extra Work:
5 Sets, Not For Time:
6-8 Weighted Pullups
6-8 Weighted Strict Ring Dips
Max Effort Toes-to-Bar Hold