Warm-up:
400m Run
Crossover Symmetry
3 wall walks
10 push ups
15 leg swings
15 squats
inch worms down
Samson Lunges back
Barbell:
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes
Establish heaviest complex
WoD:
Three rounds for time of:
15 Handstand Push-Ups (strict if you got them)
20 Alternating Front Racked Reverse Lunges (135/95 lbs)
Midline Work:
Eight sets of: (Tabata)
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
Mobility:
Upward Dog hold
Lax to Shoulder/Banded Shoulder
Roll Posterior