Wednesday-Performance
Mobility-PVC/Band Pullaparts
Warmup-2 RNFT
10/each KB or DB Strict Press
15 KB Swings
:30 Handstand Hold
A) Push Jerk: 5×4@75%
B) WOD: For Time
6 Rounds of:
3 Bar Muscle Ups or C2B Pull ups
6 HSPU
9 KB Swings (53/35)
*Rest 2 mins
then, complete 5 Rounds
*Rest 2 mins
then, complete 4 Rounds
*25 min cap
Wednesday-Fitness
Mobility-PVC/Band Pullaparts
Warmup-2 RNFT
10/each KB or DB Strict Press
15 KB Swings
:30 Overhead Plate Hold
A) Push Jerk: 5×4@75%
B) WOD: For Time
6 Rounds of:
3 Banded Strict Pull ups—>Jumping Pull ups–>Hard Ring Rows
6 Pike Push ups or DB Push Press
9 KB Swings (53/35)
*Rest 2 mins
then, complete 5 Rounds
*Rest 2 mins
then, complete 4 Rounds
*25 min cap