Strength
7×6 Bench Press all @72-76% 1RM
WOD
20 Min AMRAP:
20/16 Cal. Row
20 Alt. DB Snatch (50/35)
10/7 Cal. Assault Bike
10 Single Arm DB Hang Clean and Jerk (50/35)
FitWOD
9min AMRAP
5 Burpees
10 Goblet Squats 53/35
15 Russian KB 53/35
20 SLSU
Rest 2 min
9min AMRAP
20/15 Cal Ski Erg
5 V-ups
10 Lunges
15 Hand Release Pushups
20 DU’s (6” hurdle jumps)