Pre WOD:
EMOM 5 min:
3 Jerk balance+3 Strict Press in Split
EMOM 10 min:
1 Split Jerk Build up weight from 75%
WOD:
A, Pump City 2.0
Every 4 min for 12 min:
12 DB Bench/Floor Press RIR 3
–Rest 30 sec-
X Strict Ring/Box Dip
X= Your lowest number on any round
B, 4 Rounds for time:
200 m Run
3 Bar Muscle Up/9 CTB Pull Up
200 m Run
12 Toes to Bar
Cap 13 min
Post WOD:
30-60 min Zone 1-2 workout