200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean + Press
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Strength/Lift #1 - Split Jerk - from rack
15 mins to find a 1 Rep Max
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Strength/Lift #2 - Push Press
15 mins to find a 3 Rep Max
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WOD: Part A
10 Min EMOM - 5 sets
Min 1
8 Strict DB/KB Press - 35/26 L1, 53/35 L2, 70/53 L3
8 Alt Step Ups - 20 inch
Min 2
10 DUs or attempts L1, 25 DUs L2, 50 DUs L3
*adjust per skill level - 45 sec max on each
- Rest as needed then Part B Testing
Testing - Part B
20 Cal Ski Max effort
- Rest exactly 1 min