Wednesday 9/4

Strength - 

A1. Back Squat -

10.8.6.4.2

Rest 60 sec.

A2. Hand stand push up work -

Lvl 1 - work Dumbbell/KB strict press, 5 sets of 10 reps

Lvl 2 - work handstand hold, 5 sets of 1 min hold

Lvl 3 - 5 sets of 10 reps, work kipping!

Rest 60 sec

A3. L sit hold -

Lvl 1 - Hanging L-Sit, 5 sets of 30 sec.

Lvl 2 - pBar L-sit, 5 sets of 30 sec.

Lvl 3 - L-sit on ring dip - 5 sets of 30 sec

WOD- 

6 min AMRAP-

10 push press

10 burpees over the bar

Lvl 1 - 75/45#, burpees

Lvl 2 - 95/65#

Lvl 3 - 136/95#