WOD
Strength
4 sets
E- 25 Miracle Grow
O- 10/10/10 Chest supported IYT’s
Conditioning
EMOM for 21 Min (7 rounds):
Rx
Min. 1 – 9 DB Push Press (50/35)
Min. 2 – 16 alt. DB snatch (50/35)
MIn. 3 – 40 Double Unders
R+
Min. 1 – 12 HSPU (open standard)
Min. 2 – 16 alt. DB snatch (70/50)
Min. 3 – 40 UB DU
Extra
FS: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 93/1 every 2 min
20 reps – freestanding handstand kickup and hold, scale with wall or spotter
Midline – After:
Split as desired
20 wall walks, nose touch
80 weighted crunches