Friday

SKILL

Quad Smash w/ Lax Ball :30’s each

3 Rounds of

30-40 sec Nose-to-Wall Handstand Hold

5-8 Strict Pull Ups

3 Shuttle Runs

3 laps Bear Crawl

STRENGTH

Take 15 min and build to heavy complex for today

1 Front Squat + 1 Thruster + 2 Push Press

WOD

4 Rounds of 

25 Wall Ball

15 Hang Power Cleans (95/65)(75/55)

10 Burpee Over BB

(15 min cap)