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WARM UP
Row 750
2 Rds of:
6 Cossack Squats L/R=2
4/6 Cal Swim
8 Jumping Air Squats
Dynamic Stretch
STRENGTH
Push Press
5-5-5-5-5 Last set above 70%
Max effort OH hold on last rep of the day
WOD
3 Rounds for time
10 Burpees to Plate 25/15
15 TTB
20 POH Lunges 25/15
100 Meter Pinch Carry 25/15
ICING
Reverse Nordic
Skill Practice Muscle Ups, Pull Ups, Double Unders
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