Wednesday

STRENGTH (5/3/1 pgm)

Deadlift

SPEED

3 rounds for time of:

15 Air Squats

60m Run

10 Strict Shoulder Press' - 45/30kg

WOD

3 rounds for time of:

800m Run

20 Hand Release Push ups (Handstand Push ups)

20 Deadlifts - 80/60kg (100/75kg)