12 Minutes to establish 3 rep max : Split Jerk

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For main WOD, pick weights that are challenging for you, yet allow you to retain good form.

3 rounds:

* Max Reps Ring Dips…rest 30 sec

* 15 Kettle Bell Snatches (each arm)…rest 30 sec

* 5 Shoulder Press in Split Stance…rest 30 sec

* 5 Good Mornings…rest 30 sec

After all 3 rounds are completed, row 250m and run 800m