Strength

Push press

5-5-3-3-3-1-1-1-1

*From the ground

METCON

For time:

21-15-9

Wall balls 20/14
Alternating dumbbell snatch 50/15

Lite/Beginners

For time:

21-15-9

Wall balls 14/10
Alternating dumbbell snatch 35/20

Note: This is meant to be a fast and intense workout. No pacing here, one speed and it’s pedal to the metal all out, nitrous on and no brakes. BOOM!!!

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Hip snatch 3×5

Gymnastics
Ring push ups 3×10

Core
Accumulate 1min of L-sit hold

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