(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 PVC pass through, 10 behind the neck PVC press, 5 PVC push press, 5 PVC jerks, 5 BB OHP, 5 BB push press, 5 BB jerks
SOD: (20 min)
Overhead Press – 3×3
Push Press – 3×2
Split/Push Jerk – Heavy Singles for remaining time
WOD
6 min AMRAP
6 Muscle-ups (Mods: 12 ring dips or 20 narrow grip push-ups)
9 Overhead Squats (135/95)
