CrossFit Wednesday:

Gymnastics/Strength:

3 x 5- Ring Swings + Ring Pull Up

3 x 5 Strict Ring Dips (Advanced: Weighted)

3 x :20 HS Holds (Wall Facing)

3 x 10 Bent Over Barbell Row

Conditioning:

For time

15-12-9

Wall Balls

Burpees

Clean & Jerk @ 95/65#

Masters Wednesday:

Strength:

Clean & Jerk Complex (1 Power Clean + 2 Front Squats + 1 Split Jerk)- 3 x 2

Back Squat- 3 x 7

Conditioning:

4 Rounds for time-

25 Push-Ups

25 Sit-Ups

15 Ball Slams

200m Wall Ball Carry/Run