WEDNESDAY

STRENGTH:

Superset

10- 12 Bent over barbell rows

10-12  tricep extensions

METCON:

3 rds for max reps:

1:00 burpees

1:00 kb swings 53#/35#

1:00 deadlifts 115#/75#

1:00 medball situps 20#/14#

1:00 hang power cleans 115#/75#

Rest 1:00

FITNESS

rds for max reps:

1:00 burpees

1:00 kb swings 35#/18#

1:00 deadlifts 95#/55#

1:00 medball situps 14#/10#

1:00 hang power cleans 95#/55#

Rest 1:00