Warm Up
2 rounds of:
400m row or bike
KB swings x 10
rower pike up x 10 https://www.youtube.com/watch?v=6O8kZDgsRmo
Cossack lunge x 10 (5 each side)


 two sets
1- arm OH KB carry x 50 feet/ each arm
10 reps nerve flossing https://vimeo.com/127208120

Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/

Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

WOD- high intensity wod because you are working on an interval.

Record time for each round. Try to maintain or increase pace.
Every 3:00 for 15:00 Complete one round of:
40 DUs or x 3 singles
2 rope climbs
50 feet DB front racked walking lunges 50/35 35/20