Tuesday, June 30

Warm-up

Row 250

10 Second handstand hold against wall

10 push-ups

10 second handstand hold against wall

5 jumping ring dips

5 kipping ring dips

10 GHD sit-ups

10 Back extensions

10 push jerks with light dumbbells for form

 

Lift:

 

Jerk (split or push) 5×65%, 5×75%, 5×85%+ reps

 

WOD

3 Rounds of:

40 Cal Row

30 GHD sit-ups

20 Ring Dips

 

L1- Abmat sit-ups, ring dip mods

L2- GHD/Kipping dips

L3- GHD/Strict dips

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