7/2

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Skin the Cat x 3-5 reps
(these should be slow and controlled, like this)

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips from Muscle-Up Station

A) Done

B) 185, 225, 250, 275, 295, 305, 315(ties PR)

-Cut it there. Elbow was feeling a little funky. 

C) Skipped. Elbow

D) 7+5 Burpees