WU:

3 rounds:
30 DU
5 Scapula pull-ups
20 sec handstand hold or walk

MOB:

Foam roll thoracic
Elbows on box

Strength/Skill:

Push Jerks 4x3 @ 80% (+5 lbs if you can)
* Focus on exploding and moving with quick force, rest fully between sets

WOD:

4 RFQ:
10 OH Squat (115/85)
4 (per arm) turkish get-ups
15 V-ups

Light WOD:

4 RFQ:
10 Air Squat
50 ft OH plate carry (both arms supporting plate)
10 sit-ups

Comment