1.) For QUALITY
Spend 15 minutes doing:
2-Rope Climbs with Russian Wrap
5-Handstand Hold Against Wall with shoulder Touches
10- Strict nDips
2.) Pressing Snatch Balance x 3 + OHS x 3: 4 sets
3.) Double Hand KB Bent Over Row 4x5 HAP
4.) "Fight Gone Worse"
Three rounds of:
Wall-balls (20/14#)ball, 10 ft
Sumo deadlift high-pulls (75/55#)
Box Jump 20" box
Power snatch (75/55#)
Row (Calories)
Rest 1 minute
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