Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press, de-load Work – 5 x 3 @ 65% WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM, dynamic stretches, Run 400m, 15 pushups Strength: Bench Press Warmup to 90% of your 1RM Work: 10 x 3 with 60-90 seconds rest between each set WOD: 20 min AMRAP 5 handstand push-ups 10 lunges (each leg) 15 straight legged dead lifts 95# Cooldown: roll out and stretch