Warmup:
3 x 10: Y, I, and T
3 x 1 min airdyne
Bet sets:
15 band pulls/ 15 tricep push downs
3 x max strict muscleups ( no swinging at the bottom you cheaters). Work skill!
Main:
Find a 3 rep max Push Press
Assistance:
EMOM Pushpress 12 x 3 x 55% plus chains
Super set 5 strict chins
WOD:
A:
1 min max power snatches 95/65
2 min max burpees jump over bar
3 min max TTB
Rest 3 min
B:
For time:
21-15-9
Kbs 53/35
Pull-up
Hand release push-up
Run 300m
Rest 3 min
C:
3 min max TTB
2 min max burpees jump over bar
1 min max power snatch
Finish:
Walk on your hands for 5 min
Cardio for 10min
AOD
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