Warm Up: 1.6km Time Trial
A. mobility- Couch Stretch 2 min /leg
B. Strength: Weighted Strict Pullups 5×5 (SX: Practice strict with bands)
C. WOD – For Time (no partitioning)
100 Pullups
100 Wallballs
100 Double Unders
SCALED OPTION
75 reps of each – partitioned as required
Cooldown – Banded Shoulders/lats/ + quads
OLY LIFTING
A. 15 Minutes to find 1RM Hang Power Snatch
B. Snatch Pull (ground) 5×3 @110% of 1Rm just found
C. GHD Back Extensions 3×10
