Strength
8-3-8-3-8-3 Bench Press @75%-90%-75%-90%-75%-90%
WOD
10 Min EMOM:
Even: 12 C2B (scale to pull ups if you need to)
Odd: 3 Power Clean and Jerk (185/125)
-2 Min Rest-
10 Min EMOM:
Even: 6 Bar MU (scale to C2B or pull ups if you need to)
Odd: 9 STO (135/95)
*150 reps if completed RX
Fit WOD
20min AMRAP
100m Run
8 Russian KB (53/35)
6 Goblet Squats (53/35)
8 V-ups
6 Reverse Crunches
Praxair Run
8 Burpees
6 Walking Lunges
8 Hollow Rocks
6 SLSU
