Warm Up
15-12-9
Synchro Burpee
Synchro Air Squat
A. Power Clean and Jerk to Max
then 4 sets of 5 deadlifts + 1 power clean and jerk at 80%
B. Class
C. with a partner/team if on a team or indi if indi
Waterfall Entry for teams: this will help for timing and strategy if there is waterfall entry at NCC
120 Double Unders
400 m run
40 Wallballs 20/14
30 Pullups
20 Burpees
10 muscle ups(teams actually do 15 but share reps once both arrive here. First person can begin working)
D. If time…
3 sets 15 hollow rocks+15 Ghd situps