Warm Up:
500m row or 400m run
2 Rounds
15 air squats
2 wall walks (hold at top for 2 secs)
50′ Grapevine
Strength:
Bench Press
3-3-3 +
(80%-85%-90%)
WOD:
14 min EMOM
Min 1: 15 Wall Balls (20/14)
Min 2: 15 KBS 970/53)
After Party:
3 x 20 GHD sit ups ( not for time)