130723 Outlaw

Warm up:

5 min jump rope

5 min DROMs

Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike