Sunday Funday!

Strength

1 Press + 3 Push press + 1 Split jerk on the 90 sec for 10 rds  - build to a heavy set.

Performance Metcon (7min Amrap)

7 Clean and Jerks (135/95)

12 Russian twists with Kb (24/16)

40 Double Unders

Fitness Metcon (7min Amrap)

7 Clean and Jerks (95/65)

12 Russian twists with Kb (20/12)

120 Single skips


HERO WOD "Holleyman"

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep