Dynamic Effort Upper
Strength
4 Rounds
Max C2B
Max Kipping Pull Ups
Max Strict Pull Ups
**Perform unbroken, score lowest reps
Max C2B
Max Kipping Pull Ups
Max Strict Pull Ups
**Perform unbroken, score lowest reps
WOD
“2min Drill”
2min at each movement, with 2min rest after each AMRAP
10 Power Snatches, max Burpees
15 Push Jerks max HSPU
20 HR Push Ups, max Air Squats
20 HR Push Ups, max Air Squats
15 Push Jerks, max HSPU
10 Power Snatches, max Burpees
**Score total Burpees + HSPU + Squats
10 Power Snatches, max Burpees
15 Push Jerks max HSPU
20 HR Push Ups, max Air Squats
20 HR Push Ups, max Air Squats
15 Push Jerks, max HSPU
10 Power Snatches, max Burpees
**Score total Burpees + HSPU + Squats
Special Strength
Special Strength
3×20 DB Rear Delt Raise
Special Strength
4 x 30sec Earthquake bar bench press lock out @ 50% 1RM bench press + micro band + 30% attached to bands
Abs/Core
3 x 20 Banded Sit Ups
Finisher/Recovery
100 Banded High Pulls
**Build to a heavy 12