200 Meter Run or 250 Meter Row
10 Empty Bar Bench Press
10 Empty Bar Power Clean and Jerk
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Strength/Lift: Bench Press
4/75%, 2/85%, 2/90%, 1/95-100%x2 sets
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WOD: Part A
3 Rounds for time
1 Rope Climbs or Scale L1, 2 Rope Climbs L2, 4 Rope Climbs (L3
500 Meter Ski / Row
200 Meter Run with 20lb Med Ball or Slam Ball
Rest 5 Mins then
Part B
3 Rounds for time
400 Meter Run
15 Thrusters - 65/45 L1, 95/65 L2&L3
15 Box Jump Overs - 20/14 L1, 24/20 L2&L3