Strength 1:

Every 90 seconds x10

• Push Press x2

(pause in dip for 2 secs)

WOD:

4 Min AMRAP

• 20 KBS 32/24kg
• 20 C2B Pull Ups

rest 4 min x2

Accessory Work:

3 Sets

1. DB Bench Press x8
2. BB Bent over row x8

rest as needed

Endurance:

20 Sets

1. AB 30 Sec @85%
2. AB 30 Sec easy