Warm Up: Tabata (Only 4 Rounds of Each):

Hollow Rocks / Hold

One Arm Strict Press with a light DB (2 rounds each arm)

1 1/4 Air Squats

Strength: 3 Sets Of:

2 Strict Press + 2 Push Press

*Build weight for the complex over 3 sets.

WOD: "Pain Sandwich" – For Time:

50 Wall Ball @20/14lbs

200 meter Row

15 STO @60/40kg

200 meter Row

15 STO @60/40kg

200 meter Row

50 Wall Ball @20/14lbs

Time Cap: 15 minutes.