A) Warm up
400 m run
3 rounds not for time:
20 m Handstand Walk
Skin the Cat x 4-6 reps
L-sit 30-45 seconds
B) Every 2 minutes on the minute for 10 minutes
Pause Jerk x 3 @ 80%
(Pause 1 second at the bottom of your dip before your drive out of the bottom.)
C) “Nancy”
5 rounds for time:
400 m run
15 Overhead Squats at 95-lbs/65-lbs
Optional accessory work:
D) 3 sets:
Ring Dip x 8-10 reps
60 seconds rest
Sit ups x 25 reps
60 seconds rest
