THURSDAY

STRENGTH
(OT3:00 x 5sets)
1 bench press @75%

WOD
(3 rounds AFAP)
600 meter run
20 wallballs
12 burpee box jump over

OPTIONAL DAILY EXTRA WORK
(EMOM x 8)
3 push press @70%
*focus on speed & technique

THEN

(EMOM x 16)
M1: 15/12 calorie row
M2: 12 DB clean & jerks @50/35#
(6 per arm)