Warm up
3 rounds
30 second bike
30 second rest
30 second pull up
30 second rest
30 seconds squats
30 seconds rest

Strength
Bench Press 4 sets of 10
max pull ups or ring rows between sets

Wod

5 Rounds For Time
9 power snatches 135/95
7 Hand stand push ups
10 pistols

Scaled version
9 Snatches (or ground to overhead)10 push ups
20 Air squats

 

*** if you want to book five 30 minute private sessions with any of the coaches details are here. can be used for mobility, weightlifting, or crossit movements and progressions.
Please click here for personal training details.