STRENGTH/SKILL

A. 4 Sets:

A1. Prone Row x5; build to moderate: all groups

A2. Half Kneeling Landmine Press x5-6 each arm or Half Kneeling DB/KB Press build, all groups

A3. Half Kneeling Rotational MB Throw x5 each side, all groups

WOD

B. "Stop and Go"

5 min on, rest 2 min x2 set

AMRAP

5x Strict Pull Up +

10x Single arm Alt Arm KB Hang Clean (total reps)

20x Push Up

F: 10x Ring Row + 10x Slam Ball + 10x Push Up

P: 53/35#

S: 70/53#

*Score is total rounds. Start from beginning on second set.

WOD Notes:

-Muscle Endurance Intervals, will be lots of start/stop

-Stay under redline

-Grip may be limiter