Strength

Bench press

20 minutes to find a 3RM

 

WOD

3 rounds

15 clean and jerks 95/65

15 lateral bar over burpees

 

Comp HW

Ring dip

Establish 3RM weight dips

 

5 rounds  

30yd 150# slamball belly carry

20yd handstand walk

Each movement to be performed with a turn around.

HSW turn must be performed on your hands

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