Thursday September 14th

FIT

SKILL
STRICT PRESS
7 - 7
PUSH PRESS
5 - 5
PUSH JERK
3 - 3

Work up in weight across all sets

WOD
AMRAP 12
8 Burpees
8 Wall Balls
EMOM Stop and do 3 Deadlifts

D - Choose a heavyish weight
F - 155/105
P - 225/155

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BURN

SWEAT
AMRAP 16
400m Run or Row
24 Single DB Step Ups
24 Alternating Single Arm DB Hang Clean and Jerks
24 Alternating Single Arm Renegade Rows
400m Run

CORE
10 Hanging Knee Raise w Twist
20 Russian Twists
30 Hollow Rocks
Rest 1:00