Warm up - crossover symmetry strength protocol, 2 rounds of: 10 shoulder rolls + 5 barbell bench + 5 strict pull ups
A) Speed Bench
10 x 3 reps @ 55-60%
w/60 seconds rest
B) 6 Rounds
AMRAP 2 minutes:
300m Run
Max Calorie Row w/time remaining
*Rest 1 minute between rounds
C) 5 Rounds (work rest 1.1 or alternate rounds with a partner)
15 KBS
30 Wall Ball 20/14#
15 KBS