Wednesday

Warmup:
20 Cal Bike/Row
2 Rounds:
5 Walkout on Hands
10 Scorpians
10 Iron Cross
10 Spiderman Lunges
10 Groiners
10 Hip Pop Ups
10 Scapula Pull Ups
10 Scapula Push Ups

3 Rounds w/ PVC Pipe or Empty Bar
3x Strict Press
3x Push Press
3x Jerk

Strength:
Complex
3x Strict Press + 2x Push Press + 2x Jerks @ 55%
3x Strict Press + 2x Push Press + 2x Jerks @ 65%
2x Strict Press + 1x Push Press + 1x Jerks @ 75%
2x Strict Press + 2x Push Press + 1x Jerks @ 65%
2x Strict Press + 2x Push Press + 1x Jerks @ 65%

Metcon:
15 min AMRAP
20 OH lunges 95/65
20 ring dips
20 med ball cleans 20/14
20 GHD sit ups
20 kettle bell swings 53/35

Accessories:
Handstand or HS Walks Practice
Beginner – Practice Kicking up onto wall/Walk Around Box on Hands
Intermediate – 3 x 15 Shoulder Taps
Advanced – 3x ME HS Walk