Thursday:  October 3, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Stretch w/ External Rotation, :90/side

Row 300m,
Then 2 Rounds
15 Kip Swings
:45 Handstand Hold/Push Up Hold/or Plank

Strength(15:00 – 40:00)
Every 3 Minutes for 15 Minutes 5 Strict Press (Heavy)

WOD(45:00 – 55:00) Strict 10:00 Time Cap

Fitness
21-15-9
Ring Rows
30-20-10
Sit-Ups
21-15-9
DB Push Press

Performance
21-15-9
Pull Ups
30-20-10
Sit Ups
21-15-9
Push Press 95/65lbs

Option 2: 75/55lbs on the barbell

Competition
21-15-9
Chest to Bar Pull Ups
15-9-6
Toes 2 Bar
21-15-9
Push Press 115/75lbs