Strength
Press Complex —5 sets (1 Strict Press, 2 Push Press, 3 Push Jerk/Split Jerk)
Conditioning
3 Rounds For Time
25 KB Swings 88/53lb
5 Wall Climbs
500m Row
Midline
4x Max Effort L-Sit, GHD Hold, Weighted Plank (Choose any one)
WOD Notes: For the Press Complex go as heavy as your strict press will allow. Standard for wall climbs is nose to wall and walking back down to bottom of push-up. Scaling for wall climbs are starting in the bottom of a push-up and walking your feet backwards up a 24/20″ box in piked position or 20 HR Push-ups each round. The last 500m row should be ALL OUT.
Some of the 5pm class doing wall climbs!