Warm-up: AMRAP 12 Minutes, Parking Lot Run, 6x Push up with rotation, 10x DB Hang Clean and Press, 12x Lunges, 14x Jumping Jacks.
Strength: Strict Press: 3X6 Heavy, getting ready for a 10 Rep Max Next Week!
Stamina: 4 Rounds, not for time: 10x Burpee- Chest to bar pull up, 50m DB Bear Crawl, 25x GHD Sit up.
WOD: 5 Rounds for time:
- 12x Alternating DB Snatch (55/40)ARX (50/35)RX
- 12x Walking Lunge With One Dumbbell (can be held in front or on shoulder)
- Run the Block (stay on sidewalk if construction is not done)
Cool Down: 3 sets: 20 GHD Sit-ups (can be done in between strict press sets as well!)