WARM UP:

3 sets
3 Wall walks w/push up
20 Kneeling Close clapping Push up
20 Kneeling Wide clapping Push up
10 Supine Ring Rows

“CF mainsite WOD”. Complete the following for time:
9 Bar muscle up
21 push jerk (50/35)
7 Bar muscle up
15 push jerk (50/35)
5 Bar muscle up
9 push jerk (50/35)

COMP SQUAD:

Prior to METCON... 

6 Rounds – Every 3 minutes, complete:

-10m Overhead walking lunge (60-70kg/40-50kg. Try to have all working sets in that range)

-5x hurdle jumps (24-30in…you can use boxes to jump over but have them lined up so you hit one after another and spend as little amount of time on the ground as possible.)

AFTER METCON...

3 x 5RM Romanian Deadlift