WOD:
Part 1:
Partner 3K Row, Split in 300m increments
Part 2:
9 min AMRAP: 15 DB Thrusters (50/35), 15 Ring Pushups
STRENGTH:
Part 1:
P1 Barbell twist P2 DB Thruster P3 Ball slams
Part 2:
Bench Press 4X14 @48% – 1 Arm Ring row 4X5 – 21-15-9 Med ball over shoulder 50/35 – DB Cleans 55/35 – 3 rope climbs – 11 min cap
OLYMPIC LIFTING:
Warm Up:
Tall Clean
Part 1:
No Hook Clean 50%x 2, 60%x2, 70%x2
Part 2:
Clean 70%x2, 80%x2 (2)
Clean Pulls – 90%x5, 100%x5 – Shrug Holds