WOD:
5 Rounds for Quality of:
1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% of your Squat Clean 1RM.
Complete each complex without the bar touching the ground.
Rest exactly 60 seconds between each complex.
-then-
For time:
8 Pistols (alternating)
8 Kipping HSPU
8 Burpee Over-The-Box Jumps (24″/20″)
12 Pistols (alternating)
12 Kipping HSPU
12 Burpee Over-The-Box Jumps (24″/20″)
16 Pistols (alternating)
16 Kipping HSPU
16 Burpee Over-The-Box Jumps (24″/20″)
SCALES:
Gold
Same barbell complex as above.
-then-
For time:
6 Pistols (alternating)
6 Kipping HSPU
6 Burpee Over-The-Box-Jumps (24″/20″)
10 Pistols (alternating)
10 Kipping HSPU
10 Burpee Over-The-Box-Jumps (24″/20″)
14 Pistols (alternating)
14 Kipping HSPU
14 Burpee Over-The-Box-Jumps (24″/20″)
Silver
Same barbell complex as above.
-then-
For time:
6 Pistols (alternating with a plate under the heel)
6 HSPU (on bench or GHD)
6 Burpee Over-The-Box-Jumps (20″/18″)
10 Pistols (alternating with a plate under the heel)
10 HSPU (on bench or GHD)
10 Burpee Over-The-Box-Jumps (20″/18″)
14 Pistols (alternating with a plate under the heel)
14 HSPU (on bench or GHD)
14 Burpee Over-The-Box-Jumps (20″/18″)
Bronze
Same barbell complex as above.
-then-
For time:
6 Pistols (alternating with PU cage uprights)
6 HSPU (on bench or GHD)
6 Burpee Over-The-Box-Jumps (20″/18″)
10 Pistols (alternating with PU cage uprights)
10 HSPU (on bench or GHD)
10 Burpee Over-The-Box-Jumps (20″/18″)
14 Pistols (alternating with PU cage uprights)
14 HSPU (on bench or GHD)
14 Burpee Over-The-Box-Jumps (20″/18″)
WARMUP:
Junk Yard Dog + Burgner Warmup (clean)
MOBILITY OR SKILL WORK:
Ankle mobility
FOR THOUGHT: