Warm-up: 200m run, then 3rds of: 3 wall walks, 5 BB thruster, 7 hollow rock Strength: 1a) Shoulder press 10×60% 10×65% 10×70% 1b) Horizontal ring row x 8 reps 60 sec rest between sets WOD: Against a 4min clock for 5rds (20min) 400m run 10 Push press @ 55-60% 10 C2B (RTG 3 MU) *scale...Read More