Warm Up: 2 Rounds Of:

10 Walking Lunges

30 seconds Dead Hang

10 HR Push Ups

30 seconds Plank Hold

Strength: 3 Sets Of:

6 Bench Press @70% 1RM

100 meter Front Rack KB Hold AHAP

30 Hollow Rocks

*Rest as needed between sets.

WOD: 3 Rounds of ME in 1 minute for each station:

Wall Ball @20/14lbs

Box Step Over @50cm (for all) & 2X22.5/15kg DBs

TTB

*Rest 1 minute between rounds.