Just another Thursday...

Warm-up/Skill
10 minutes of pull-up work
Work on kipping or butterfly
+
5 sets of max rep strict pull-ups



Strength
Push Press
3-3-2-2-2  increasing in weight
+
Split Jerk
1-1-1-1  increasing in weight


WOD
9 min AMRAP of;
3- Clean and Jerks @ Mens S=135 / P=155#      Women's S=95 / P=110#
6- ring dips
9- Goblet squats @ Mens 55# / Women's 35#








OPTIONAL---X2aDAY
Endurance
800m warm-up

4 x 400m
1 min rest in between rounds
 than

800m for time