RE: Bench Press 10 min EMOTM: Odd: 7 Bench Press (60% of 1 RM), Even: 15 V-ups

WOD: For time: 10-9-8…3-2-1 -Thrusters (95/65) *2 Wall Walks after each set, 200m run on even sets

POST: 5-8min Work on Gymnastics Skill: HS Walk, Bar/Ring Work, Free Floor

PRE: 7 Sets: 2 Hang Snatches, 15 Banded Hip Thrust *Build up to a heavy set of 2

WOD: AMRAP 10:

-3 TTB (K2E/KB V-ups) -3 Clean and Jerks (115/75)

-6 TTB -6 Clean and Jerks

-9 TTB -9 Clean and Jerks…

POST: 4 x :30 Weighted Wall Sit, 20 Dual KB Russian Swings

PRE: 3 Sets, each for time: 20/15 Cal Bike/Row/Ski *100m farmer carry after each set, track time of individual sets.

WOD:For time: -400m Weighted Run (SB/DB/MB) -50 Weighted Squats -400m Weighted Run -40 Weighted Ground to Overhead -400m Weighted Run -50 Weighted Squats -400m Weighted Run

POST: 5x5 Strict Reps (Athletes choice: Pull-ups, TTB, Ring Dips, MU, Ring Rows)