STRENGTH/SKILL

A. Back Squat Build up then 3 sets across; 5, 5, AMRAP all at @80%

F: 10-10-10 @30x1 tempo; [after working up]

P/S: as rx

Build up to about 70-75% quickly, then 80% x5, 80% x5, then AMRAP at 80%

WOD

B. "Bring the Pain"

3 sets; 45 sec on; 15 sec off to rotate; score is max reps combined

1. Hang Squat Clean;

F: KB Front Squat

P: 95/65#

S: 135/95#

2. UB Push;

F: Push Up

P: Paralette/Ring Push Up

S: Ring Dips

3. Airbike or 10m Shuttle Run or SLed Push: All Groups Airbike =1pt each cal; 10m Shuttle run/sled = 1pt each 10m