CrossFit Wednesday:

Gymnastics/Strength:

3 x 5: (Ring Swing + Strict Ring Pull Up)

3 x (5 Strict Ring Dips + 3 Kipping)

3 x :30 HS Holds (Wall Facing)

3 x 10 HS Shoulder Taps (Box or Wall Facing)

3 x 10 Weighted Hip Extensions

Conditioning:

For time-

Row x 1000m

50 Burpees

Masters Wednesday:

Strength:

Power Snatch: 4 x 4

Front Squat: 2 x 4, 2 x 3, 2 x 2

Accessory:

GH Raise: 3 x 5

Conditioning:

3 Rounds for time-

14 Alternating DB Snatch (Power)

14 K2E or T2B