STRENGTH:

Front Squats

3×3, Across 

UnLoaded (no barbell):

3 x 10

KB Goblet Squats 

Plank Taps (R/L=1)

Rest 5 min, then

Every Minute on the Minute for 10 MIN: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk.  For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

UnLoaded (No Barbell):

10 Min EMOM

3 KB Deadlift + 3 KB Swing + 3 KB Press

WOD:

#Hot Mess

1000m Run

then, 3rds for time:

10 Clean and Jerks, 135/95 (UnLoaded KB OH Press)
10 Chest to Bar Pullups
10 Burpees

then, 1000m Row

CASHOUT:

Gymnastics pulling

25 Strict Chest to Bar Pullups

*Scale to Strict Pullups or Ring Rows