Wednesday conditioning:
Good warmup: then,
30 minute amrap
400 m run
25/20 cal ski erg
60 double unders
5-7 strict pull-ups
Thursday
Mobilize, then:
3 sets of:
10 wall-facing hs hold shoulder taps
5 box jumps
:20 sec side plank (each)
and then …
Donkey Kicks x 15 reps
rest as needed, and then …
Max Reps of Strict Handstand Push-Ups
rest until fully recoverd, and then …
Every minute, on the minute, for 6 minutes:
Strict Handstand Push-Up x 20% of Max set
Front Squat
In 20 minutes, build to a heavy Front Squat x 3 reps
WOD
Every 4 minutes, for 16 minutes, complete (4 sets):
Assault Bike x 25/20 reps
Push-Press x 15 reps (95/65 lbs)