Warm-up
Mobility
Do the first movement for 2-3 Mins.
3 Rounds of:
10 x Shoulder pass throughs
10 x OHS
10 x KB SDHP
WOD 1
OHS 1-1-1-1-1-1-1 (Racks allowed)
WOD 2
3 Rounds for time of:
25 x Power snatch (75#/55#)
25 x Front squats (75#/55#)
Feel free to go heavier.
Extra WOD
Gymnastics
7 x Deficit HSPU
1 Min rest
6 x Deficit HSPU
45 Secs rest
5 x Deficit HSPU
30 Secs rest
4 x Deficit HSPU
15 Secs rest
3 x Deficit HSPU
Try to do these strict.
Rowing
4 x 500m
Rest as needed between efforts.
Wendler
Shoulder press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%