Warm up
Clean + Jerk
5 x 1 + 3 @70%
Ring Dips
5 x 10
20 Min. AMRAP
16 HSPU
14 Wall balls
12 Deadlift @60%
10 GHD sit ups
Cool Down
30 Cal row
RX Program:
Bench press
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
GHD Extensions 5 x 12
Lateral Plate raises 5 x 12
