Strength:

1) Close grip bench press: 5×1

2) Bent Over Rows: 3×8

3) Sorenson Holds: 3x1min

WOD1:

For time

21-15-9

• Kettlebell swings (32/24kg)
• Wallball (20/16lb)

Rest 5 Min

WOD 2:

For time

21-15-9

• GHD Sit-ups
• Med Ball Slams (30/20#)

Rest 5 Min

WOD 3:

For time

21-15-9

• Abike Cals
• Burpees to target