In WODs

Primer: Air squats + kettle bell swing + strict kettle bell press (20+10+10 or tot) 3rounds or 5 min

Lift: Hang clean + clean + FS (1+1+1)
Start @ 75% 5s or 15 min cap

10 Deadlifts 225/155-155/105
7 pistols (each leg)
5 burpees over bar
1 rope climb


Buy out : Superman OH PRESS.
Lay flat on stomach and to pvc press from
Behind neck. 4sx15 reps

Conjugate class: pick 1 specialty gymnastics movement perform 5 sets of 5-10 strict reps
Ex: dips, hspu, mu, pull-ups, etc.

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