Warm-up:
:20-:30, 2x:  
A-T-Y Drill  
Single Unders  
Single Under Bellhops (Front to Back)  
Single Under Skier Hops (Side to Side)  
Single Under “Run in Place”  
Kip Swing  
Single Under Left Leg  
Single Under Right Leg  
Single Under + Double Under or Double Unders  
Pull-ups 

Overhead Squat Squat Therapy: 
PVC for OHS. 

WOD:
Rx’D:

On a 14:00 Clock:
From 0:00-7:00:
AMRAP:
7 Overhead Squats (95/65#)
7 Pull-ups
14 Double Unders

From 7:00-14:00:
1 Rep Max Clean & Jerk

Level 2:
On a 14:00 Clock:
From 0:00-7:00:
AMRAP 7:
7 Overhead Squats (75/55#)
7 Pull-ups
14 Double Unders

From 7:00-14:00:
1 Rep Max Clean & Jerk

Level 1:
On a 14:00 Clock:
From 0:00-7:00:
AMRAP 7:
7 Overhead Squats (45/35#)
7 Jumping Pull-ups
28 Single Unders

From 7:00-14:00:
1 Rep Max Clean & Jerk

Accessory:
8 Sets:
:20 On / :10 Off 
L-Sit
Strict Pull-up

Stretching:
Overhead Squat Therapy
EMOM 7:
7 Overhead Squat Therapy Squats

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED