A. Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110
Rest 45 seconds
B. Three rounds for time of:
6 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
9 Strict Handstand Push-Ups
12 Burpees
A. Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk
Build over the course of the 10 sets to today’s heavy.
B. Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups
Rest Day
warm up:
row 5:00 min
group warm up to follow row
skill work:
ring rows
roving planks
WOD:
4 rounds
5 push-ups
10 box jumps
15 sit-ups
Game & Healthy Snack