RX
1. Warm-Up
5 Rounds
20 Double Unders
10 Lunges
10 Gymnastic Kips
2. “Jackie”
Row 1000m
50 Empty Bar Thrusters 45/35lb
30 Pull-Ups
SCALED
1. Warm-Up
5 Rounds
40 Single Unders
10 Lunges
10 Gymnastic Kips
2. For Time:
Row 1000m
50 Empty Bar Thrusters
30 Pull-Ups (band okay) or Ring Rows
COMPETITION
1. Warm-Up
Choose a set of CTB you can hit unbroken comfortably for all five sets:
5 Slow Rounds
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
Set of CTB (build on set from 2 weeks ago)
2. Side Work
Accumulate 40 strict ring dips in sets of 3-5. Take your time.
Keep them super strict, focus on technique.