Push Press, Wall Climb, Toes to Bar, Wall balls, Kettlebell Snatch

strength:

Speed Push Press 5:00 EMOM x 3

Metcon Prep:

2 rounds of :

1 Wall Climb

5 Toes to Bar

10 Wallballs

10 Kettelbell Snatch 5 ea.

Metcon:

For Time:

30-20-10

Kettlebell Snatch (50,35)

Wallballs (20,14)

Then:

800 meter run

Then:

9-15-21

Toes to Bar

3 Wall Climbs after each set of T2B

20:00 Time Cap

Accessory Work:

Biceps/Delts Supersets

1a) Seated Incline DB Curls 3 x  8-10, No Rest

1b) Prone Cobra Raise (external rotation) 3 x 10-15, no rest.

1c) Prone lateral raise with Pronated Grip  3 x 10-15, Rest :60