WOD-
Every minute on the minute for 20 minutes:
Odd minutes = 3 bar or ring muscle ups
Even minutes = 5 Strict handstand push ups
Post reps to BTWB
SPRINT-
As many rounds and reps as possible in 17 minutes:
8 Toes to bar
16 Box jumps
20 KB SDHP
WEIGHTLIFTING-
Snatch- 80% – 90% for 7 singles
Clean- 80% – 90% for 7 singles
Back Squats 5 x 2
Front Squat 5 x 2
3 Rounds:
20 GHD sit ups
20 Hip extensions
