MON 12/18/23 WOD

Warm Up - AMRAP 5:  50-ft shuttle run - 15 plate ground-to-overheads 15/10# - 50-ft shuttle run - 10 alternating overhead lunges 15/10# - C2B pull ups:  5 kip swings + 3 kips – 5 kipping pull ups – 3 chest to bar pull ups – 3 chest to bar pull ups – Push jerk:  5 jump and land (hands by sides) – 5 jump and land (hands at shoulders) – 5 jump, punch and land (no bar) – 5 push jerks w/ PVC – 5 push jerks w/ barbell – Sumo deadlift high pulls:  5 sumo deadlifts – 5 deadlift shrugs (slow) – 5 deadlift shrugs (fast) – 5 sumo deadlift high pulls – Load up:  3 sets:  10 push jerks - 4 sumo deadlift high pulls – Add load each set –

WOD
15 push jerks L3-95/65# L2-75/55# L1-12 @ 65/45#
12 chest-to-bar pull-ups L2-10 kipping pull ups L1-9 ring rows
9 sumo deadlift high pulls L3-95/65# L2-75/55# L1-6 @ 65/45#

5 Rounds for Time

Post WOD - 30 reach, roll, and lift