SKILL
AMRAP in 8 min
20 mtr Bear Crawl
6 Inchworm Push Ups (in place)
5 Jumping Squats
6 Walking Lunges (hold 3 sec w/ locked hands OH)
2 Cartwheels
:15 sec Scapular Pull Ups
40 mtr High Knee Skips
10 PVC OHPT
10 PVC Good Mornings
5 PVC NARROW grip OHS w 3 sec pause
STRENGTH
Strict Press
Every :90 sec
2 x 5 @ 65%
2 x 3 @ 75%
2 @ 85% – 2 @ 85% – 2 @ 85%
then…..
Push Press
Take 10 min to find today’s 2-RM
WOD
AMRAP in 15 min
5 Squat Clean & Jerks
10 Pull Ups
50 DU’s
L1 – 95/55 – 75 SU’s
L2 – 115/75 – 25 DU’s
L3 – 135/95
