http://www.mjaneross.com/?st=maps28 Warm up

10-8-6-4-2

Strict Pull Up

Strict Press 20/15

 

Barbell Shoulder Warm Up

 

http://www.trisomy21.com/?st=maps20 Wod 1

In 5 minutes, build to 5RM Strict Press

In 5 minutes, build to 5RM Push Press

In 5 minutes, build to 5RM Jerk

 

Wod 2

FRFUK BW Endurance Test

10 Rounds

10 Double Unders

3 Pull Ups

2 C2B

1 Bar Muscle up

 

Immediately into

100 Double Unders

21 Pull ups

15 C2B

9 Bar Muscle Up

 

18 Min cap