Main – WOD

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Warm-up

(No Measure)

200M Row

20M Toy solider

200M Row

20M elbow to ankle

200M Row

20M bear crawl

10 PVC pullovers

3 x 12 reps @ 2110, rest 90 seconds

Single Leg assisted pull-ups

Strength

Use 90% of your 1RM as your baseline number

Bench Press (70% X 3)

Bench Press (80% X 3)

Bench Press (90% X 3+)

Skills

Snatch Balance

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 Burpee

5 Pull-Up
Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Squats

10 Sit-Ups