Row 2000 m (500m increments)
20 HSPU
20 Cleans (full) #135/#95
30 Ring Dips
20 Push Jerks #135/#95
40 Box Jumps
20 Power Snatch #135/#95
50 Plyo Push-ups
20 OHS #135/#95
60 Wall Ball
Row 2000 m ( 500 m increments)
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WOD
A.1 Bench 3RM
A.2
12 Minute AMRAP
10 Pull Ups
10 Ball Slams
10 Evil Wheels
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WOD
A.1 Snatch Review-work up to weight you will use for WOD
A.2
3 Rounds
15 Squat Snatch #95/#65
Run 400M
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WOD
A.1 Push Press 5, 5, 5, 5, 5
A.2 3 Rounds
20 Toes to Bar
30 Wall Balls
40 Hand Release Push Ups
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