WARM UP
3rds
10-push press(bar)
10-high pulls
15 sec HS hold
20 cal A/D
STRENGTH
OHSQ with super set 5 sets AHAP
5-OHSQ with 10 OH Lunge(5 each leg)(in place)
WOD
30-20-10
DB snatch(alt R/L)(35-25)
HR Push ups
wall ball
eXpress WOD
eXpress WARM UP
WOD
10rds
15 cal row
*odd rds 10-GHD sit ups
*even rds 10 good mornings (bar)