Warm Up:
Run or Row
E3MOM for 9 mins
Min 1 :30 sec battle ropes
Min 2 : 10 strict press with empty bar
Min 3: 45 sec plank hold
Strength:
Take 20 mins to work up to a heavy Split Jerk
WOD:
15 min AMRAP
5 OHS (135/95)
10 ring dips
20 DU’s 
Posted on Jan 12, 17
Warm Up:
Run or Row
E3MOM for 9 mins
Min 1 :30 sec battle ropes
Min 2 : 10 strict press with empty bar
Min 3: 45 sec plank hold
Strength:
Take 20 mins to work up to a heavy Split Jerk
WOD:
15 min AMRAP
5 OHS (135/95)
10 ring dips
20 DU’s
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