Skill: Wall Walks/ HS Holds

5 min EMOM:

Every mins:

Option 1: Do 2-3 Wall Walks

Option 2: Hold a HS for 20 second minimum.

 

Strength: Push Jerk/Clean complex

8 Min EMOM

Odd: 1 x 4 @ 60%-65% Push Jerk from rack

Even: 1 power clean, 1 front squat, 1 clean (same weight as push jerk) 

 

Then re-rack weight after each complex to start your push jerks from the rack.

 

WOD A: 5 min time cap

40 sit ups

Then AMRAP 

12 RKB swings 53/35

24 air squats

 

Rest 3 mins

 

WOD B: 5 min time cap

30 push ups

Then AMRAP

12 Akbs 53/35

24 Alternating lunges

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