Part 1:
3 Sets (Not for time)
7-10 Reps of a strict pulling motion (choose one movement per set!)
Strict Pull Ups
One Arm Rows
Barbell Rows
Ring Rows
7-10 Reps of a strict pushing motion (choose one movement per set!)
Strict Dips
1 Arm KB or DB Press
Push Ups (Pause 2 seconds at bottom)
Strict Handstand Push Ups
Part 2:
For Time:
45 Clean & Jerks (165/100)
*20 Double Unders and 5 Burpees every 2 minutes (workout begins with this)
*STRICT 20 Minute cap on this workout.