WOD - Mon 22nd Jan

Gymnastics:
Handstand walk practice
Metcon:
AMRAP in 20:
400m Run
20 Wall ball 9/6 10’
10 Power snatch 35/25
Conditioning:
5 Rounds for time:
15 cal Row
15 Handstand push-ups
15 Burpees over the rower
COMPETITION
Gymnastics:
4 Rounds for quality:
10 Strict pull-up
20 Ring row
*Rest 3 min b/t
Weightlifting:
3x5 Push press
*Work to heavy
3x10 DB Push press
*Mod weight with good form