Warm-up

EMOM

12'
1) 50 DU
2) 12-14 Pistols
3)  Handstand hold 45Secs
4) Hollow Rocks 30 secs

Weightlifting

15 Minutes to find a 1RM C&J

Clean and Jerk 

Metcon

Metcon (Time)

0-10:00
Row 500m
2 Rounds
25 STOH (95#/65#)
10 Burpees

10:00-20:00
Row 750m
2 Rounds
10 OHS (135#/95#)
10 HSPU
30 DU (UB)

20:00-Finish
Row 1000m
5-4-3-2-1
Power Cleans (205#/145#)
DL (205#/145#)
24' Handstand Walk

Put your times in the comments for each section and total time.

Accessory Work

3 Sets
Rope pull ups x10 Reps
Seated Strict press x8 Reps
Good Mornings x8 Reps

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