Monday
Supplementary Strength
Not for Time
3 Rounds
21 GHD Sit Ups
15 Foot Handstand Walk
9 Pistols
5 x 3 Overhead Squats
Rest as Needed
4 x 8 Strict Toes to Bar
Rest as Needed
Strength
Back Squats
8 x 8
1 x 20
3 Minute Rest Intervals
“Jaybird 2” CF Football Variation
5 Rounds
3 Power Snatches 185/125 155/105 135/85
5 Handstand Push Ups
7 Box Jumps 24/20
Supplemental Endurance
B-1 Australian Hero WOD
3 Rounds
400 Meter Run
21 KBS 1.5/1.0
15 Knees to Elbows
9 Ring Dips
then
2000 Meter Row
