Strength
1a. 4x8 Bench press AHAP across all sets
-rest 30 seconds-
1b. 4x10 each arm Single arm DB/KB bent row
-rest 30 seconds-

WOD
3 Rounds
1 minute ME Row for calories
-rest 30 seconds-
1 minute ME Hang Power snatches 95/65#
-rest 30 seconds-
1 minute ME Sit ups
-rest 30 seconds-


Base Camp

Skills: Standing press with PVC, shoulder mobility and knees to elbows

WOD
3 Rounds
300m row
5 Knees-to-elbows
10 Push press

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