Skills/Strength: 

Two rounds of the following movements all at 10 reps per: 

Samson stretch (:45/ side) 

Overhead squats empty barbell

GHD sit-ups OR weighted ab mat situps 

Back extensions OR empty barbell good mornings 

Dips

Push Jerk:

7 x 3

Find a heavy set of 3 as you work through 7 sets. 

C. “Quit Whining” 

4 RFT: 
500 m row
1:00 rest 
75 DU’s
1:00 rest 

L3: as written

L2: DU practice of 1:15 per round

LI: 3 RNFT
500m row
1:00 rest
:90 double-under practice