Jerry, Jerry, Jerry!!!

Warm-up
20 russian swings
20 goblet squats
20 tuck jumps
20 supermans
20 jackknives
20 hollow rocks

Gymnastics
5 x 5 Handstand Push-ups
-focus on biggest weakness. If you are proficient at strict add a deficit. If your strict are strong then work on parallettes

Strength
Back Squat
1*6 70%
1*6 80%
1*3 90%
1*2 95%

Front Squat
1*5 65%
1*4 75%
1*4 80%
1*4 80%

WOD (15 Minute cap)
2014 Showdown Event 3
“Jerry Swinger”
30 Wallballs (20/14)
30 Kettlebell swings (2,1.5)
60 Box Jumps (24,20)
30 Kettlebell Swings
30 Wallballs