Another Sunday Afternoon

Warm Up:

Row 2K

Mobilize hips and shoulders

Hspu- 50 reps

Muscle up- 20 reps


SWOD-

For max weight:

1 Squat Snatch + 3 OHS from low blocks


Muscle endurance-

5 rounds of:

5 Strict press
5 Push press
Max rep unbroken Push Jerk

Men use 95, Women do 65


WOD-

AMRAP 9 Minutes:

3 Stone to shoulder HEAVY
5 Burpees
7 Toe to Bar