Warm-up:
200m Run then 3rds of:
5 Donkey Kick to Wall
5 Handstand Push-up Negatives @50A1
10 Hollow Rock

Strength:
4 sets
1a) 1-1-2 Dumbbell Bench Press x 6
1b) Strict Wide Grip Pull-up x 6

Skill Efficiency:
30sec ME Alt Dumbbell Snatch (50/35)
15sec Rest
45sec ME Burpee Box Jump (24/20)
Rest 90sec then @ 3:00 2rds for time
# of Alt DB Snatches
# of Burpee Box Jump

Workout of the Day
30/20 Cal Bike
30 Handstand Push-ups
This is practice for the Open. If you are not participating in the Open, please skip the kipping HSPU and choose one of the following: Strict HSPU, L-seated DB Press, Strict Shoulder Press (95/65), Bench Press (135/95)