Friday

Strength
Push Press
3 reps at 70%
3 reps at 80%
Max reps at 90%

WOD
AMRAP 14:00
75 Wallballs 20#/14#
60 Calorie Row
45 1-Arm DB Snatch 20% of BW
30 Chest To Bar Pull-ups

Zivile Skibarka

Wednesday

Strength
Deadlift
5 reps at 40%
5 reps at 50%
5 reps at 60%

WOD
AMRAP 18:00
80 Wallballs 20#/14#
60 Calorie Row
40 1-Arm DB Snatch 30% of bw (alt arm)
20 Overhead Squats 135#/95#
10 Ring Muscle Ups

Jason Steinke