Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift:

Work up to a 8RM Back Squat 

Bench Press 

AMRAP @90% 

3×3 @75%

+

AMRAP @75% 

Barbell bent over row 

5×5 AHAP 

Team WOD:

Teams of 2-

5 Rounds for time of:

4 Rope climbs*

20 Toes to bar

30 Walking lunges with 45lb plate held overhead

Run 400 meters (together) 

Split reps whatever way you like-

*sub 10 ring rows per climb