Wenesday 8-22

warm up

row 500m
or
2 min easy pace airdyne

2×10
push ups
sit ups
pull ups or ring rows
air squats
lunges with a twist

skill/strength
hand stand push ups
4x max reps rest 1 min between attempts
scale as needed

conditioning
For time:
75/45 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/45 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/45 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents