WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PUSH PRESS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60%

WOD
12,9.6
MUSLE UP
FRONT SQUAT 185/125
OR
21-15-9
PULLUP
FRONT SQUAT 135/95
RING DIP

COOL DOWN:
INSTRUCTOR LED