Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 air squats

5-10 pushups

10 v ups

Workout Warmup:

10 min emom of

25 DU's, 50 singles

Warmup Pullups, tighten up your kip. the tension will give you a more explosive kip.

Workout:

Cindy, last done 10/18/16 (Murph Prep)

RX + with 20/14 lb Vest.

20 min AMRAP

5 pull ups

10 pushups

15 air squats

Lift:

Jerks, from a rack or jerk boxes, 10 rounds on the two min of:

1 PP+1PJ+1SJ, start at 60% and add weight as you can.

Skill:

5 rounds of

5 BMU

50 DU's