Wednesday 5.5

WEDNESDAY
Strength: High Bar Back Squat
Find a 1rm

WOD: 3m AMRAP
Handstand Push-ups
Then 5m AMRAP
5 Box Jumps 24/20
5 Front Squat 95/65
Then 3m AMRAP
Handstand Push-ups
Then 3m AMRAP
Squat Snatch 95/65

S: Push-ups, Step Ups, Power Snatch 65/45
L1: Push-ups, Squat Snatch 75/55
Rx+: 135/95

Extra Work
1. 5m AMRAP
3 Back Squat 245/165
7 DB Push Press 55/35

2. 50 GHD Situps AFAP

HomeWOD
CORE: 100 Hollow Rocks for Time
– EMOM perform 5 Double Mountain Climbers

WOD: Run 400m (or 2:00 cardio movement)
then 6 Rounds
20 Superman
10 Burpees
then Run 400m (or 2:00 cardio movement)