WOD:

20 Min Ascending Ladder AMRAP:

2 Handstand Push Ups

2 Wall Balls (20/14)

4 HSPU

4 Wall Balls

etc..

*Add 2 reps every time you come back to a movement

Score = total reps

Scaling Options:

HSPU – Pike Push Ups

Wall Balls – 14/12

Cool Down:

Roll out quads

Banded Bully Stretch

S/S/S:

Front Squat 

3X5

Increase weight ea set

Second time through on Front Squats in this cycle.  Lower sets should equate to higher weight per set compared to the 5X5 week. Push for it!

WOD:

800M Run

21 Pull Ups

21 OHS (135/95)

400M Run

15 Pull Ups

15 OHS

200

9 Pull Ups

9 OHS

Scaling Options:

Run->1K, 500m, 250M row respectively

Bar weight -> as needed (goal-at least half the reps before you drop the bar)

Pull ups – Body rows

Cool Down:

Couch stretch x 3 min per side

Banded lat stretch x 2 min per side