Warm-up:
3 Sets For Quality:
20 Single Arm Overhead Walking Lunges (10/arm)
10 Ring Rows
15 Sit-Ups
Strength:
Push Press 40 Paused Reps @ 90% of last week’s top set of 5
WOD:
4 Rounds For Time:
15 Box Jumps, 24″/20″
10 Deadlifts, 185#/125#
5 Front Squats, 185#/125#
TIMECAP: 15:00
Extra Work:
Bike 6x2000m @ 7
1:00 rest between sets