WARM-UP

PART I:
12 Minutes to Practice the Dip

PART II:
12 Minutes L-Sit Practice

PART III – CONDITIONING:

“Event 6 – The Trap 2019”
-courtesy of FITC

3 Rounds of the following:

3 Minute AMRAP20/14 Cal Assault Bike*
10/7 Ring Muscle-ups
Max Burpee Box Jump Overs 24/20

Rest 2 Minutes*
*Subject to class size, 14/10 Cals Row

PART IV: 
15 Minutes of Stretching 

or

OLYMPIC WOD

PART I:
10 Minute Clock:
Build to a Heavy of the Day:
Turkish Get-up Right and Left

PART II:
Every Other Minute on the Minute for Six Minutes:
3 Attempts At Ideal Jerk Receiving Position + 5 Strict Press From Split Position

PART III:
Every Other Minute on the Minute for Six Minutes:
4 – 5 Jerk Balance (Off Rack)

PART IV:
15 Minute Clock:
Build to a Heavy Split Jerk w/ 3” Pause in Receiving Position