WOD

6 Rounds for time:

• 21 Wall Ball Shots 20/14
• 15 Knees to elbows
• 9 Handstand Push-ups

Clean & Jerk

• 1-1-1-1-1-1-1

Rest 5-10 minutes, then:
3 rounds for time:

• 20 One-legged squats, alternating
• 10 clean and jerks 135/95

Run for 30 minutes.

Keep the pace uncomfortable. Running is the ideal fit for this week’s programming. If weather does not permit, then my next choice would be the airdyne, and lastly the rower. (since we rowed on Monday)

• Odd Min: 40 Double-unders
• Even Min: 12 Burpees

• 5-5-3-7-7

Rest 5-10 minutes, then:

15-12-9 reps for time of:

• Back Squat 225/145
• Bar Muscle-up