Day#3 Week#4 Loading

Warm up  

800m run

10m OHL

Strict ring dips to true support

Strict pull ups

Strict TTB

GHD hip and back ext

Skill

Press & pistols

Partner WOD

17 minute ping pong (each movement)

3 strict press (from rack)

30m partner carry
8 weighted pistols w/35 m/53/ 15 goblet squats w/35 m/53