WARMUP
STRENGTH
EMOM for 8 minutes (8sets):
2 Squat Clean and Jerks @ 65%
Every 75 seconds, for 7:30 (6 sets):
2 Front Squats @ 60% (20X1 tempo)
WOD
For Time: Handstand Walk 100 feet/ 200 ft db oh walk + 10 push press
30 Wall Ball Shots @ 20/14 lbs
10 Muscle-Ups/ 20 ctb pull-ups
REST3 min
Handstand Walk 75 feet/150 db oh walk + 10 push press
20 Dumbbell Box Stepups 24/20 inches @ 50/35 lbs
15 Bar Muscle-Ups/ box / band /20 pull-ups
REST 3 min
Handstand Walk 50 feet/ 100 ft oh db walk + 10 push press
Dumbbell Front Rack Walking Lunge 100 feet @ 50/35 lbs
10 Dumbbell Burpee Deadlifts @ 50/35 lbs