A1. Bench Press - 4-6x5
A2. RDL - 10x5
+
3 Rounds
50 Wallballs @ 20/14#
50 Cal AB
Option A
3 rounds
40 Wallballs @ 14/10#
40 Cal AB
Option B
3 Rounds
30 Wallballs @ 20/14#
30 Cal AB
Time cap = 18 mins
Sport -
A. EMOM 10
Min 1 - 3 Power snatch @ 175/115#
Min 2 - 1 Squat clean + 1 front squat + 1 Jerk @ 85% of squat clean
B1. Dragon flag - 5 reps x3
B2. Single leg back ext. w/2 sec pause at top - 8x3