Friday

SKILL

Row/Run 500/400 m

3 Rounds of:

Handstand Hold x :30-:40

Bridge Up Hold x 6 reps @ :5 sec hold

Straight Legged Bear Crawl x 20-30 mtrs

STRENGTH

Strict Press @ 90% + 5lbs

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 75%

3 @ 85%

1+ @ 95%

WOD

EMOM x 24 min 

Min 1 = 20 KBS

Min 2 = 20 Push Press (75/55)(65/45) *** NO BB DROP**

Min 3 = 20 MB Twists