Busy Monday
Handstand Walking Stampede
Warm-up
10 Burpees
10 Cal Assault Bike
10 BB Back Squats
5 Mid-hang Snatches
5 Snatches from the floor
-Roll and Stretch Quads and Lats
Oly
Emom 10
Snatch (75-80%)
-Position 2 (Mid-hang)
-Position 3 (Floor)
Strength
Back Squat
Work up to a heavy set of 7
WOD 1
For Time
20 Hang Squat Snatches (115,75)
20 Strict Handtsand Push-ups
Rest 6 MInutes
WOD 2
For Time
10/7 Muscle-ups
20 Burpees
20 Cal assault Bike
20 Burpees
10/7 Muscle-ups
Regional 7/5 Muscle-ups
Open 5/3 Muscle-ups
Oly: 95# rehabbing the shoulder, will give it a few days and reasses
Squat: 305
WOD 1: 2:45 @95
WOD 2: 7:25 or something Rx
10 minute emom for the oly