Strength
Push Press 1×5 (70%), 1×3 (80%), 3×1 (90-100%), 2×3 (85%)
Conditioning
6 Rounds For Time (Each Round is ALL OUT!)
12 KB Swings 88/53lb
Run 250m
—Rest 90 sec between Rounds
Midline
3x ME L-Sit, GHD Hold, Weighted Plank
WOD Notes: Score is total time minus 7 1/2 minutes of rest. This is an anaerobic threshold interval style WOD where each round is meant to be as fast as possible, so do not hold back to save energy for later rounds. KB Swings should be unbroken every round if possible.
