5 RFT: Chin-ups + Run + Lunges

Jerk Complex

Athletes will have 12 minutes to work on the following complex:

2 Push presses + 1 Push jerk

*Focus on a strong dip and controlling the bar back to the shoulders. These are NOT touch-n-go reps; athletes should reset before each rep in the complex.


5 Rounds for time

14 Strict chin-ups
Run 400m
14 Overhead walking lunges (plate 45/25)

*Athletes may choose to increase the difficulty of the pull-ups by making them weighted. Lunges will then become KB front rack lunges using 32/24 total kg (two 16kg KBs or two 12kg KBs).

There will be a 20 minute time cap on today's metcon.