TUESDAY

STRENGTH:

Split Jerk

1/1/1/1/1

OPEN

12 Rounds for time:

4 Pull-ups, strict

3 Handstand push-ups, strict

2 Ring dips, strict

PERFORMANCE

12 Rounds for time:

4 Pull-ups, kipping

3 Handstand push-ups, kipping

2 Ring dips, kipping

FITNESS

12 Rounds for time:

4 Pull-ups, banded or ring rows

3 DB press 35#/25#

2 Ring dips w band or bench dips

CORE WORK:

3 sets

10 candle sticks

15 crunches

15 reverse crunches