Golden Empire Training

Warm-UP:
3 Rounds Not Timed:
5 Handstand Push-ups
10 Kettlebell Swings 35#
15 Double-Unders (barefoot)

Dynamic Warm-Up

WODs:

Strength:
Press 3x3 or 3x5, 3-5 min rest between
Then: 3x2 Push Jerk with weight you used for the last set

MetCon:
"Annie"
50, 40, 30, 20, 10 reps for time of:
Double-Unders
Sit-ups

Followed Immediately by:
3 Rounds for Time:
10 Unbroken Kettlebell swings 70#
10 Unbroken Wallball 20#

Endurance:
Run, Bike or Row: Tabata Intervals x 10

Note: Write down your time for Annie and go straight to the next WOD. Round must be repeated if you have to break up either the KB swings or the wallballs.
*If you did yesterday's metcon, you might want to skip the strength WOD and second MetCon.

Pic: Dave doing some inverted ring rows