A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 10-15/6-10 Calories of Assault Bike
Minute 2 – 5-8 reps of gymnastic option below:
Option 1 – Strict Pull-Up
Option 2 – Pull-Up
Option 3 – Chest-to-Bar Pull-Up
Option 4 – 2-3 reps of Bar Muscle-Up
B.
Draw out your jerk footwork
and proceed with 10 jump and lands, followed by …
Take 15-20 minutes to build to today’s 1-RM Jerk
C.
For max reps:
30 seconds of Shoulder to Overhead @ 70% of 1-RM Jerk
90 seconds of Rest
30 seconds of Shoulder to Overhead @ 60% of 1-RM Jerk
90 seconds of Rest
30 seconds of Shoulder to Overhead @ 50% of 1-RM Jerk
D.
35-44:
Three rounds of:
14 Deadlifts (275/185 lbs)
7 Muscle-Ups
Immediately followed by. . .
Three rounds of:
20 Wall Ball Shots (20/14 lbs ball to 10/9′ target)
10 Burpee Box Jump Overs (24/20″)
Immediately followed by. . .
10/7 Rope Climbs