8:30am

strength:

shoulder press, push press, push jerk, split jerk

5 sets of above sequence, increasing weight each set, dropping off shoulder press if needed after round 3

 

WOD:

10:00 EMOTM

5 deadlifts (185/135)

2 hand release push-ups , increasing by 2 each minute

(0:00-1:00=2; 1:00-2:00=4; 2:00-3:00=6

 

Core extra credit:

100 perfect hollow rocks

each time you break= 100m run

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