Warm-up: WOD – 2 rds
- 5 DU
- 5 KB Swing
- 5 HR Push-up
- 5 Thruster
MetCon:
for time
RX – 5 rds.
- 20 DU
- 10 KB Swing 53/35
- 5 Dips
then at 135/93
- 9 Jerk
- 15 Power Snatch
- 21 Thruster
Fitness/Recovery – 4 rds.
- 50 SU
- 10 KB Swing
- 5 Push-up
then at 45/33
- 3 Jerk
- 6 Power Snatch
- 9 Thruster
Powerlifting:
Dynamic Effort Upper Body
- Speed Bench Press Wide Grip @ 55% 9×3 EMOM
- Chest Supported DB Row 3×8
- DB Shrug 3×12
- DB Side Bend 4×10
- Banded Pull-apart 100 ea.
- Banded Push-down 100 ea.