Strength & Mobility
3-4 rounds
archer ring rows x 4-6/side @ 21×1
planche lean at wall :15-:30
seated pike ups x 10-12
Conditioning
4 rounds for time
15 pull ups
10 burpees
5 clean and jerks
11 minute cap
Notes
Today’s workout is 4 rounds of 15 pull ups, 10 burpees, and 5 clean and jerks. Your score is the time it takes to complete all 4 rounds.
The pull ups should be completed in no more than 3 sets per round. You can scale to ring rows or jumping pull ups if necessary.
The burpees should be completed in :45 or less each round. Reduce the amount if necessary.
The clean and jerks should be on the heavy side. Perform quick singles. If you are going touch and go it is too light.