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Warm Up:  (10 min cap)

2 rounds

Shuttle run

10 Single Leg Glute Bridge (each leg)

10 DB lateral raise 15/12#

10 Ring Row (advanced Pull-up)

Strength: (20 min time cap)

Push Press + Push Jerk

4x (3+2)

Super Set with…

Barbell Bent Over Row

4×10

  • As heavy as possible
  • lets see you #PSWOTB

Metcon: 

AMRAP 16

7 ABC or 10 Row Cals

7 Wall Ball 20/14#

7 Clean and Jerk 115/73# (135/95+)

  • beginners scale C&J to Front Squat + Push Press