Warm-up
Row 300m
60 hollow rocks
Row 300
30 freestanding shoulder taps
-use a wall if need be
Spend 5 minutes working/perfecting your front squat position.
Strength (35 minutes)
1. Push-press
2-2-2-2
2. Push-jerk
1-1-1-1
3. Front Squat
2-2-2-2
WOD (15 Minutes- hard cap)
500m Row
20 Strict Handstand Push-ups
20 Front Squats (185,115)
20 Kipping Handstand Push-ups
500m Row