Strength

5 Round Giant Set

8 Bench Press

8 Chin Ups or prone rows

12 GHD

12 Back Extensions (On GHD’s)

WOD

21 – 15 – 9

OH Walking DB Lunge

7 – 5 – 3

Bar Muscle Ups

Weight

RX = 20/15kg

Sc 1 = 15/10kg

1 lunge = 1 rep