May 8, 2017

A. Warmup 
Warmup
Run 400m 30s on/30s off Jump Rope 10 PVC Passes 20 Wall Slides 10 Strict Presses (Set up racks) 20m Duck Walk 10 Push Presses 20m Toy Soldiers 10 Push Jerks
Scoring: Not Scored Time Cap: 20 minutes
B. Push Jerk 5 x 3
Every 2 minutes, for 10 minutes (5 sets):
3 Push Jerks

C. 21-15-9 Kettlebell Swings and Chest-to-Bar Pull-Ups
21-15-9 Reps for Time:

1. Kettlebell Swing @ 24/16 kg
2. Chest-to-Bar Pull-Up

D. 21-15-9 Goblet Squats and Burpees
​21-15-9 Reps for Time:

1. Goblet Squat @ 24/16 kg
2. Burpee