WOD

A. FS 3 reps every 2 mins x 5 sets *nothing over 80%
B. Rear Foot Elevated Split Squats 3 x 6 per leg *heavy
+
12 min amrap
15 Wall Balls (20/14)
15 KB Swings (70/53)
30 DU
 
1Team Training
A. Snatch 8-10 total reps @ 80-90% of 1 rm
B. Narrow Grip OHS @ 35×1 tempo 4 x 2-3 reps
C. BS 4 x 3-4 reps @ 85%
+
24 Min Emom *Gymnastics work
Min 1- Chin holds over bar x 20-30 secs
Min 2- Tempo Ring dips @ 55×1 tempo x 3 reps
Min 3- Strict Pullup Amrap
Min 4- Weighted Static Holds at the top of dip x 20-30 secs
Min 5- 100 ft Farmer Walk *heavy Shoulders down and back
Min 6- Rest
+
Weighted Plank hold *heavy 4 mins accumulate