Body Armor,

3 supersets of

12 GHD Back extension

16 Barbell Front Rack Reverse Lunges (8 Each Leg)

20 medball AbMat Sit-Ups

Gymnastic Conditioning

4 Rounds:

:30 Seconds Max Strict Ring Dips

:30 Seconds Rest

:30 Seconds Max Strict Handstand Push-ups

:30 Seconds Rest

:30 Seconds Max Strict Pull up

:30 Seconds Rest

:30 Seconds Max Pistol Squat

:30 Seconds Rest

  1. Overload

5 sets of jerk complex:

Behind the Neck Jerk + Pause Jerk + Jerk

Posted in WOD

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