Thursday, December 3rd

PRE:
3-4 rounds of:
10 Bench Press
10 Ring Rows
45 second side plank each side

WOD:
For time:
1000 Meter Row/Ski
thenĀ 5 rounds of:
20 Wallballs or 10 Strict Handstand Push-Ups
15 Push-Ups or 10 Dips

WEIGHTLIFTING:
Clean – 1 EMOM for 5 minutes at 70%, 1 EMOM for 5 minutes at 75%, 1 EMOM for 5 minutes at 80%, then 5×1 increasing as heavy as possible.
Clean High-Pull – 4×3@80%
Clean Pull on Riser – 3@95%, 3@100%, 3@105%