WARM UP
timed
3rds
15-wall ball
10-barbell bent row(95-65)
20 cal AD
STRENGTH
push press grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1
WOD IF TIME
3rds
10- thrusters (95-65)
15-GHD
200m run
eXpress WOD
eXpress WARM UP
WOD
1 mile run
then
5rds
10-ring rows
10-DL (155-105)
10-weighted sit-up