Strength
Bench Press 3×12 @ 65-75% 1RM superset with 3x 12 KB row AHAP
WOD
Partner Wod for time: 1 partner working at a time, runs 100m at a time relay style
1000m run (5×100 each alternating)
50 Deficit Push Ups (45/25)
50 Medball Cleans (20/14)
50 Burpees
100 Calorie Row
50 Burpees
50 Medball Cleans
50 Deficit Push Ups
1000m run (5×100 each alternating)
DB WOD
18min AMRAP
Praxair Run
5 Manmakers (AHAP)
10 DB Snatch (alt arms)
15 DB Situps
