Open Gym 9am-noonTeam WOD 11:15am 

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

Lift: 

Strict press 

Work up to a 8RM

Then

3×5 @ 8RM weight 

Then 

Superset

4 rounds 

10 strict HSPUs (scale box assisted) 

10 strict ring dips AHAP

10 strict pull-ups AHAP

10 KB/DB bent over rows AHAP

Team WOD

8 Rounds Each For Time of:

100m Sprint

5 Thrusters 95/135 

Switch 

(16 rounds total)