Monday

WARM UP

30 Singles
10 Second Hang
10x 3 second plank + 3 second Handstand
30 Right Leg Singles
10 Scapula pull ups
10x Scapula Push Up + 3 second Handstand
30 Left leg Singles
10 kip swings
10x Push Up + 3 second Handstand
30 DU/ DU attempts

STRENGTH & SKILL

5x: 1 Clean + 2 Jerks (45/35 lbs)
5x: 1 Clean + 2 Jerks (65/55 lbs)
4x: 1 Clean + 2 Jerks (85/65 lbs)
3x: 1 Clean + 2 Jerks (105/75 lbs)
2x: 1 Clean + 2 Jerks (125/85 lbs)
1x: 1 Clean + 3 Jerks (135/95 lbs)

WOD

FOR TIME:

10 Muscle-ups (or 10 C2B Pullups + 10 Dips)
15 Handstand Push-ups
10 Clean & Jerks, 135/95 lbs
15 Handstand Push-ups
10 Muscle-ups

POWERHOUSE WOD

4 ROUNDS (rest 30 seconds between rounds)

30 sec left side plank
30 sec left side plank touches
30 sec right side plank
30 sec right side plank touches

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