Workout of the Day:
A1. Z-Press 5×3
A2. Single Arm OH Walking Lunge x 5/arm @2121
Partner Up
B1. MedBall Toss x3min (can be thrown anyway you choose)
B2. Sled Push/Pull x10m (use partner for Load if able)
B3. 400m Run (80% effort)
* Four rounds, not for time, work at consistent pace.
Competition:
A. 3 RNFT
Russian Dip x6-12 Reps (try not to swing if possible)
Hand Stand Hold x;45-;60
L-Sit x:45 (hang or from parallettes)
B. Snatch 5 x 2.2.2 (TnG for 2s, rest 10sec after each set of 2)
C. 3 Rounds For Time:
10 Power Snatch 135/95
20 Pistols or OH Lunge With BB (do the lunges if pistols are not there)
30 Dubs