HSPU
3x5
Scale to banded HSPU, box push ups as needed

1min: Wallball
Rest 15s.
1min: DB snatch (50/35)
Rest 15s.
1min: Row
Rest 15s.
1min: Rest
Rest 15s.

Hang Clean

WOD:
100 Jumping Jacks
75 Air Squats
50 Push Ups
25 Burpees

Post:
Hanging L-sit

15-12-9 reps of:

• pull-ups
• box jumps

Time cap: 8 minutes

Saturday

4 sets
7 Ring Push-ups
https://vimeo.com/175184265
5 Sphinx push-ups https://vimeo.com/178422998

Friday

Conditioning
"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run

WU
3rds
10x air squat
10x good morning
10x up down