In Wod

For load:
Bench Press 5-5-5-5
(make consistent increases)

AMRAP 3:00
400m Run
Max Wall Walks

(rest 1:00)

AMRAP 5:00
800m Run
Max Kettlebell Swings 53/35

(rest 1:00)

AMRAP 3:00
400m Run
Max Air Squats

COMPETITOR
1. 5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups
2. AMRAP 3:00
400m Run
Max Wall Walks

(rest 1:00)

AMRAP 5:00
800m Run
Max Kettlebell Swings 53/35

(rest 1:00)

AMRAP 3:00
400m Run
Max Air Squats

Weightlifting

Bench Press
Warm up 45%-55%-60% 5-5-3
75%-5 85%-3 95%-1+

Circuit work
3 Rounds
10 Strict Press
8 Bent Row
8 Dumbbell Pull Overs

3 x 1:30
Barbell Sit Ups

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