Strength WOD
Strict Press 6×3 (increase the weight every set, post heaviest set of 3, 10 minute time cap)
WOD
AMRAP (as many reps as possible) in 6 minutes
At the start of minute 0,2, and 4 begin with:
16 KB swings (70,55) and with remaining time of the 2 minutes perform:
max meters on the rower- Post total meters rowed as your score!
CORE WOD
2 rounds- Not for time!
6 Right arm Turkish getups + 30 meter overhead walk with KB on right arm (55,35)
6 left arm turkish getups + 30 meter overhead walk with KB on left arm (55,35)
12 T getups and 60 meter overhead walk (This only do once)!!!!
