SWOD
4 Bench Press x 4 sets @80% of 1RM (Build)
*13 minutes
WOD
Teams of 2
3 Rounds (each)
50 Wallballs (20/14)
400m Run
* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *
*3 min cap on wall ball sets
* Target time: 11-13 minutes
* Time cap:ย 18 minutes
Barbell Club
A): Bench Press (4×4)
4 Bench Press x 4 sets @80% of 1RM (Build)
*13 minutes
B): Clean (5x 3+2)
5 Sets
3 Hang High Pull + 2 Hang Cleans
*65-70%
*20 minutes