Strength
Bench Press
6×3 @ 80% of 1rm
000,230,500,730,1000.1200
*Superset with 10 laying med ball throws
*
WOD
For Time (14-17 min cap)
3 Rounds
400m Med Ball Run
25 GHD Sit Ups
50 Wall Balls
@20/14lbs
*
PEAK
7 Rounds
1min on/ 1min off
15/12 Cal bike or row
Max effort kipping handstand push ups in remainder of time