Group: 3 in 3
Handstand Hold
Push-ups
Med Ball Kick-up
Review: Push Jerk
Strength: 15’ To Find 1RM Shoulder to Overhead
WOD: 18’ AMRAP
500m Row
15 Ring Dips a/b) With Bands c) Bench dips
20 Alternating Pistols a/b) 40 Air Squats c) 20 Air Squats
Cashout: Tabata Sit-ups
MOB: Roll Triceps / Quads
Coach’s Tips: Shoulder to Overhead means however you can move the bar and starts from a rack. Split Jerk and Push Jerk, as well as Push Press and Strict Press can be used along with either starting from the front or back rack.