WARM UP

400m run
10 sti ups
10 bar kips
20 air squats

CLANG & BANG

With a 35:00 running clock complete each as you see fit
3 RFT
10 Thrusters (95/65)
5 Muscle Ups (scale is CTB PU)
Rest as needed then...
3 RFT
12 Burpees
12 Box Jumps (24/20)
Rest as needed...
3 RFT
15 Push Jerks (95/65)
15 Pull Ups

*Score should be 3 separate times for each workout. Each workout should be treated as its own. Rest as much as needed between each WOD, make sure you have enough time to finish. Grab a whiteboard to help track your times. 

 

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Posted
AuthorBen Magnone