Wednesday.. hump day!

Tough as Nails

Weightlifting

Floor Press (2×2 take 15 min to get to 2 rep MEU (max effort))

Metcon

3 sets

25 banded pull downs

25 seated DB shoulder press

Gymnastics

2 sets of

banded push ups.. til failure.

Metcon

Metcon (Time)

For time
3 rounds

yolk walk down

20 sand bag squats

practice yolk walk release before you start.