SKILL/STRENGTH
1 Strict and 2 Kipping Handstand Push ups (2 Strict/2-5 Kipping) E.M.O.M for 10 minutes
STRENGTH (5/3/1 pgm)
Bench Press
WOD
3 rounds of:
400m Run (at your 1 mile pace)
30 second rest
100m Run (Fast!)
3 minute rest
Then, A.M.R.A.P in 7 minutes of:
5 Wall Ball Shots - 20/14lb
3 Hand Release Push ups
1 Power Clean - 80/60kg
