10 Hand Stand Push Ups / 2 Pull Ups
9 Hand Stand Push Ups / 4 Pull Ups
8 Hand Stand Push Ups / 6 Pull Ups
7 Hand Stand Push Ups / 8 Pull Ups
6 Hand Stand Push Ups / 10 Pull Ups
5 Hand Stand Push Ups / 12 Pull Ups
4 Hand Stand Push Ups / 14 Pull Ups
3 Hand Stand Push Ups / 16 Pull Ups
2 Hand Stand Push Ups / 18 Pull Ups
1 Hand Stand Push Ups / 20 Pull Ups

Snatch 3/ 2/ 1/ 1/ 1/ 1/ 1/ 1/ 1/ *1/
Clean & Jerk 3/ 2/ 1/ 1/ 1/ 1/ 1/ 1/ *1/
Back Squat 1/ 1/ 1/
(Work to max weight.)

We now have 2 WODs a day. There is a Oly and a CF WOD. You can do 1 or the other or both… If you do both be sure to do the oly wod first. Do to the energy systems. So the order I would want it in is Oly, strength, and then Met-Con. Any questions email us.

Thank you Tommy!!! You Rock!!!

CoachMax