*Only if you have more than an hour to train
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Lifts: Jerk from blocks - 60/3 x 2(sets), 65/3 x 2s, 70/3 x 2s, 65/3, 60/3
*Only if you have more than an hour to train
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Strength/Lift: Shoulder Press - 4 x 10 Reps - E3M - go 5 - 10 Lbs heavier than last
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WOD: 20 Min Ping Pong EMOM
Odd - 5 Jumping Pull Ups L1, Pull Ups L2, Burpee Bar Muscle Ups L3
Even - 6 Push Ups L1, 3 HSPUs L2, 3 Parallete HSPUs L3
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Recovery: 10 Mins Z1 Cardio (Pace where you can hold a conversation)
Pick your poison: Run, Row, Bike
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Midline: GHD Sit Ups 3 x 12-15
Back Ext 3 x 15-20