Open Gym: 9am-noonLift: 10:30-11:15am 

Team WOD: 11:15am 

Lift: 

Work up to a 10RM Bench Press 

Then

2 drop sets 

10×95% of ⬆️

10×90% of ⬆️

– 

3×10 bent over row AHAP (try to increase weight from last week) 

Team WOD:

For time

*Alternating every 10reps*

100 Box jump, 24 inch box

100 Jumping pull-ups

100 kettlebell swings, 1 pood

Walking Lunge, 50 steps

100 Knees to elbows

100 Push press, 45 pounds

100 Back extensions

100 Wall ball shots, 14/20 pound ball 10ft

100 Burpees

100 Double unders