Every 2 minutes for as long as possible complete: From 0:00-2:00 rope raise/lowers, 2 ascents 65/95-lb. front squats, 2 reps From 2:00-4:00 rope raise/lowers, 2 ascents 65/95-lb. front squats, 4 reps From 4:00-6:00 rope raise/lowers, 2 ascents 65/95-lb. front squats, 6 reps Continue adding 2 reps to the front squat each set
Scale: weight
At gym wod 6:30-9 am Push jerk 3-3-3-3-3 Scale: 10 minutes of push jerk progression practice
At gym wod 6:30-9 am 5 rounds for max distance of: Bike 1 minute Rest 1 minute Row 1 minute, rest 1 minute Jump rope 1 minute, rest 1 minute Bike 1 minute, rest 1 minute Run 1 minute, rest 1 minute
At gym wod 6:30-9 am For time: Row 500 meters 15 parallette handstand push-ups Row 500 meters 15 strict handstand push-ups Row 500 meters 15 kipping handstand push-ups Scale: For time: Row 500 meters
