Strength: Gymnastic Push

1) Pike push ups 5*max reps

2&3) Partial HSPU 5xMax reps

4) Strict HSPU 5*8 (deficit if needed)

Skill: RMU

MetCon: 5 rounds for time
3 Burpee RMU
20 DU
100m sprint with bumper plate 20/10kg

*Ask coach for scaling options

---

 

S&A WOD

Power clean 10*2*60-80% ME

MetCon: 3RFT

400m run

21 KB swings AHAP

12 Pendlay rows