Strength
Bench Press
5×3 @75% of 1rm
+ 10 Laying med ball throws
000,230,500,730,1000
*
WOD
11 Min AMRAP
21m SGL Arm OH DB Lunge
15/11 Cal Bike
9m HS Walk
@25/15
*
PEAK
Snatch Pulls
2×4@110% of 1RM snatch
Every 4 minutes for 5 rounds
10 Heavy ball squats (holding in front) 55/45 (125/100)
15 Calorie Assault bike
5 Heavy ball ground to shoulder 55/45