Open gym

6am

4-6pm

Open gym WOD:

3 rounds not for time

10 bench press @ 60-70%

10 bent over row AHAP

For time:

21-15-9reps of:

Hang power snatch 75/115

Pull ups

Then

9-15-21reps of:

Overhead squat 75/115

Ring dips

Extra Credit

3-5 rounds

10 frontal raises

10 lateral raises

10 reverse flies