* Last set should be the heaviest. It should be really difficult
Lift: Split Jerk - 10 Mins to find a 1 RM
WOD: 5 Rounds of
25 Unbroken Wall Ball - 20/14 RX -- 30/20 RX+ - unbroken if possible!
10 Unbroken Chest 2 Bar Pull Ups RX -- 3 Bar Muscle Ups RX+
Extra Credit - Skill: Strict Ring Muscle Ups - 3 attempts Max Reps
Strict Handstand Push Ups - 3 attempts Max Reps
Thorough description and instruction in the first video. One that I've shared before. In the 2nd video is the short version.