Warmup
3 rounds of
10 – 2 for 1 wall balls
5 back rack split jerks with an empty barbell
1 handstand walk attempt as far as possible.
Oly
Spend 10 minutes working on your back rack jerk (behind the head) *Must split feet*
Strength
Strict Press- with banded resistance
3-3-3-3
then
1-1-1- without bands
WOD
3 Rounds
20 Burpees
20 Wallballs
Games (30/20)
Ca$hout
3 rounds of
15 GHD Sit-ups
10 Strict Toes to Bar