Warm-up

2 Rounds

In 90 seconds

Run 100m

AMRAP Inchworms w/ 3 Push Ups each time

 

Rest 30 seconds

 

In 90 seconds

Run 100m

AMRAP Muscle Snatches for quality

Rest 30 seconds

 

Accessory/Gymnastics

For Quality/Not for Time

10-8-6-4-2

Strict Pull-ups

Strict Handstand Push-ups

If not able to do strict HSPU, complete 5×3 Wallclimbs

 

WOD (20 mins)

5 Rounds

In 3 Minutes Complete

200m Run

10/7 Clapping Push-ups

Then AMRAP

Power Snatches (75,55)

Rest 1 Minute

 

Level 2- (65,45) Regular Push-ups

Level 1- (55,35) Regular Push-ups

ADV – 20lb vest

Olympic Lifting Class **6:00 Only**