WOD

A. Push Press 1 rep on the min for 4 mins into Push Jerk 1 rep on the min for 4 mins into Split jerk 1 rep on the min for 4 mins *This will all be building by feel
+
3 min amrap x 3 sets
3 Shoulder to OH (115/78)
6 T2B
50 ft KB Baby hold walk (70/53)
rest 1 min after each amrap
 
1Team Training
A. Drop Snatch 2 reps on the min for 8 mins
B. BS 3 x 3 reps @ 5xx1 tempo @ 65-75% of 1 rm
C. DB Stepups 4 x 6 per leg
*after each set do 20 sec Banded Glute Ham Bridges hold
+
NOt for time
30 Double Rope or Towel Pullups
40 Strict Ring dips
L-sit holds x 90 secs accumulate *off p-bars
Banded Pull throughs x 60 reps