Warm Up: Row 1000m. 1/2 Tabata GPU, Active Shoulders, Situps. Stretch
Strength: Strict Press/Push Jerk Combo
65%x3+3×1 70%x3+3×1 75%x3+3×4
WOD: Up and Over
For Time:
9 – 15 – 21 – 15 – 9 reps of;
T2B
Slamball 40/30
KB Step ups 70/50 @ 20″/16″
Icing: 50 V-Sits