Warm Up: Bench Press 40% x 5 50% x 5 60% x 5 65% x 3 WOD: Bench Press 70% x 3 80% x 3 90% x 3 30 Hand Stand Push Ups or 30 Clapping Push Ups 30 KB Swings 30 Pull Ups 900 Meter Row or Run to the second mail box and [...]

Dead Lift Warm Up: 40% x 5 50% x 5 60% x 5 65% x 3 WOD: 70% x 3 80% x 3 90% x 3 3 Dead Lifts Bear Crawl d/b 6 Lat pulls each arm 11 Min AMRAP RX 275 / 185 PHA 315 / 205

WARM UP: Foam Roll – Quads, Hamstrings, Lower Back Frog Jumps down Lunge Walk & Twist Back 5 Step Ups per Leg 5 Inch Worms 2 Rds Quad Stretch on box Hamstring Stretch with bands WOD: 15 Front Squats 200 Meter Run 15 Toes to bar 400 Meter Run 15 Front Squats 400 Meter Run [...]

SKILL WORK: Strict Press: 5 x 40% 5 x 50% 5 x 60% 3 x 65% WOD: Strict Press 3 x 70% 3 x 80% 3 x 90% (max reps) 3 Push Press 6 Ring Dips 9 Split Jerks 5 RDS not for time RX = 115 / 95