Wednesday

Warm up:
200m Run/250 Row
15 GHD sit ups
15 back extensions
15 hip extensions
200m Run/250 Row
15 pull ups
15 dips/push ups
15 Jumping squats
200m Run/250m Row
15 straight arm band pull aparts
15 Banded Pass Thrus
15 Banded OHS

3 Rounds of the following:
w/ Bar or PVC
3x Shoulder Press
3x Push Press
3x Push Jerk

Strength:
10 Min Burpee EMOM
3x Burpee Broad Jump

Metcon:

For Time:
4 rounds:
6 jerks 155/105
12 toes to bar

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