Wednesday 10/1

Fitness
Strength: 
A1. 1 Hang power clean + 2 front squat
X 4 sets

A2. Wall walks 
5-7 reps x 4 sets 

B. 50 tuck ups 

Wod: 
14 minute amrap 
50 calorie row 
40 abmat situps 
30 wall balls 
20 hang power cleans 95/65
10 pull ups/ ring rows 

Performance:
Strength-
A1. Power clean + hang squat clean + front squat 
X 4 sets building each set

A2. Strict hspu 
7-10 reps x 4 sets 

B. 2 attempts at max l-sit hold 

Wod-
Opens wod 14.4 
14 minute amrap 
60 calorie row 
50 toe to bars 
40 wall balls 20/14
30 cleans @135/95 
20 muscle ups /Ctb pull ups