7.24.26 HOLD THE LINE   Recently updated !

WARM UP
3 min machine
2 Rounds:
10 banded good mornings
5 single arm KB Deadlift (each arm)
2 Rounds:
5 behind the neck push press
5 push press
5 push jerk

STRENGTH
Split Jerk (from the rack)
2×2 @ 50% (sets x reps)
1×2 @ 60%
2×2 @ 70%
1×1 @ 75%
4×1 @ 80-85%

WOD
5 Rounds (Time cap 18 min)
15 GHD/stick sit ups
50ft Double KB front racked lunge (50/35)
10 HSPU

ICING
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Get ready for the Throwdown!