Max Effort Upper
Strength
Split Jerk (1RM – limit to 10 reps after warming up)
WOD
“Cupid Shuffle”
150 Russian KB Swings (70,55)
**Every time you break, run 50m forward + 50m backward
**20min time cap
**Every time you break, run 50m forward + 50m backward
**20min time cap
Special Strength
4×10 Barbell Rows with chest supported on bench
Special Strength
3×15 Push Ups For Max Weight
Midline
4 Rounds
30sec. Flutter Kicks
30sec Superman Hold
30sec. Flutter Kicks
30sec Superman Hold
Finisher/Recovery
4 x Max Reps Ring Rows with feet elevated on bench