Warm Up
For quality:
3 rounds of:
Assault Bike, 50 secs (20 secs moderate/10 secs sprint/20 secs moderate)
-- then --
3 rounds of:
8 Push-ups
10 Barbell Strict Press
10 Barbell Good Mornings
Weightlifting
I. Every 45 secs. x 8 sets:
2 TNG Squat Cleans @ 65-80% 1RM
II. 3 Rounds for Quality
10 L Single Arm Shoulder-to-Overheads
10 L Single Arm Overhead Squats
10 R Single Arm Shoulder-to-Overheads
10 R Single Arm Overhead Squats
RX 70 / 50 lbs
Scaled 50 / 35 lbs
WOD
2 Rounds for Time
30 / 25 cal Row
30 ft. Handstand Walk / 2 Wall Walks
21 Pull Ups
Rest 30 secs
30 / 25 cal Row
30 ft. Handstand Walk / 2 Wall Walks
15 Pull Ups
Rest 30 secs
30 / 25 cal Row
30 ft. Handstand Walk / 2 Wall Walks
9 Chest to Bars
Rest 3 mins between each round.
Accessory Work
3 Rounds for Quality
8 Glute Ham Raises
10 L/10 R Single Leg Kettlebell Romanian Deadlifts, pick load
max effort Wall Sit
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