WOD
A:
push-up + wall climbs
waiters lunges
kip swings
B:
Barbell Clean/Thruster Complex
Gymnastics
3x
20-30sec L-Hold
5-8 Straight Leg Raises
RX: Metcon (Time)
7x
3 Hang Power Cleans@ 55% (clean & jerk)
6 Thrusters
9 Toes to Bar
O1: Metcon (Time)
7x
3 Hang Power Cleans@ 55%
6 Thrusters
9 Knees to Chest
O2: Metcon (Time)
5x
3 Hang Power Cleans@ 55%
6 Thrusters
9 Toes to Bar