Tuesday- Grip N Rip

Warm Up

5x

8 Overhead walking lunges
8 Ground to overhead w/plate
8 V-ups or sit ups

Strength

EOMOM 12

Even:
2 Hang Power Clean
2 Power Jerk
Odd:
1 High Hang Squat Clean
3 front squats

WOD

WOD (10min cap)

21-15-9

Rec:

Medball Sit Ups (Overhead)
DB Presses (Strict or Push)

Rx:

Toes 2 Rings
Handstand push ups

Rx+:

Toes 2 bar
HSPU

Cashout

AMRAP 3

OH Walking Lunges w/plate

Additional Work

100 Whirley Durlies (Empty bar)
50 Banded good mornings

1000m Row (recovery pace) Work Technique

VOD

For the Son of Man came to seek and save those who are lost.
– Luke 19:10