Every 2min for 16min:
2 Split Jerks
*Start moderate and build into a heavy set. Pull from blocks if available
*+5-10lbs heavier than last week
Strict False Grip Ring Pull-ups
*Aim for 1-2 more reps each set on ring pull-ups
One Arm DB Row
3×10/arm  -superset with-
Lateral DB Raises
3×12  *+5-10lbs compared to last week on both
3×3/side (bottoms up KB)  -superset with-
*Try to move up to next KB weight.
4B Class WOD
“3 rounds for time:
20 Wall Balls (20/14)
30 Box Jumps(24/20)
400 m run
*12 minute cap”
15min to build into a heavy single (for today!) Don’t try to go for a PR here. Just hit something that feels good.
*Set this up just like the regional video describes. Run to bar. Move forward every 25 reps. And finish approx 100ft in front of bar.
3 Rounds of:
20 GHD Sit-ups
20 Reverse Hypers
10min Rope Climb Practice.
*Work on rope effiiciency. Jump high. As few pulls as possible. Try to us the hands as little as possible on the way to the bottom. Then a quick stabilization just below the 9ft mark. Also, focus on landing, and jumping right back into the next rep.
*Setup identical to regional setup. Make 3 marks. One at 9ft, one at 14ft, one at 15ft. Don’t grab above above the 14ft mark before reaching to touch the 15ft mark. This is mimic having to reach past the shackle and touch the cross bar.
200 Cal Row
85% of ME